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Healthy Breakfast Foods

Paramita Bhattacharya Mar 13, 2020
Breakfast is the most important meal of the day. But many of us skip this important meal giving the most ultimate excuse, 'I haven't got time'. A good breakfast not only rejuvenates your body to start a new day, but has several health benefits as well.
All of us are aware of the fact that we should not skip breakfast as it keeps our energy levels up to remain active throughout the day. But how many of us follow this? In fact excuses for not having breakfast are many. We prefer to spend more time dozing in bed, thereby getting late or even if we have time, we just don't bother at all to eat a healthy one.
Before we know the healthy breakfast foods, it is necessary to know ,'why it is the most important meal of the day'. In the morning, after a gap of 10-12 hours after the last meal, the glucose level of our body drops. So breakfast is important because it breaks the fasting period, refills the glucose levels in the body, and provides essential nutrients.
For people who are always on the go and do not have time to prepare a breakfast, there are some quick breakfast ideas which can help them start their day with a nutritious and filling meal.

Healthy Breakfast Ideas

Preparing a breakfast is not at all time-consuming if we can plan well. Given here are the different types of food to give you strength, concentration, improved performance and also maintain a healthy weight.


Wheat or whole grain cereals like muesli or bran, whole grain rolls, wheat biscuits, bagels, low-fat bran muffins, crackers or melba toast, is a great breakfast.
Whole grain waffles, with fruit toppings and yogurt or ricotta cheese and cinnamon is also an ideal breakfast. A bowl of oatmeal is also a good breakfast idea.
You can either have the instant oatmeal or cook oats and milk. To make it yummy, add fresh fruits like pears, blueberries and peaches. You can even add sliced almonds. According to your taste, add sugar, honey and cinnamon. This is tasty and healthy as well, as it contains complex carbs, fiber and proteins.

Brown Rice

A bowl of brown rice is quite filling and contains fiber and other nutrients. For this item you need, brown rice, honey, soy or almond milk, water, nutmeg, fresh fruits and cinnamon. Put all ingredients except the fruits in a medium pan and cook, while stirring continuously till it turns creamy. Serve it hot topped with fruits like sliced banana or apple.

Dairy Products

Milk is a good source of protein. Some prefer to have full-fat milk, but the best choice is to have skimmed or semi-skimmed milk. Other dairy products include low-fat yogurt, cheese (cottage or natural cheese).

Fruits and Vegetables

The benefits of fruits and vegetables are plenty. The antioxidants present in them help prevent diseases like stroke, heart attack, Parkinson's disease, Alzheimer's disease, cancer, etc.
It is a good idea to start a day with a glass of fresh fruit, vegetable juices. Eating a whole fruit is more beneficial due to the extra fiber in the skin. Fruit salad with honey or a few spoonfuls of low-fat yogurt and fresh raw vegetables with flavored yogurt are options to include in your list. You can even add grated or chopped fruits to your cereal.

Sandwich and Toast

Sandwiches are healthy and filling. For a healthy sandwich, choose breads which have high fiber content and are low in calories. In case of regular breads, whole wheat varieties are the best choices.
For sandwich spreads, you can opt for mayonnaise, salad dressings, salsa, horseradish, and vinegar. There are various choices for making sandwich fillings. Some of the healthy options include turkey, salmon, shrimp, tuna, canned chicken and veggies like lettuce, tomato, cucumber, mushroom, sprout, spinach, etc.
For those who prefer to have toast for breakfast, it's good to have wholemeal bread instead of the white one. Use thin scraping of butter, margarine, or healthy toast toppings such as peanut butter, low-fat cheese, etc. You can try other alternatives like rye bread, pita bread, granary bread, as well.


Egg is the most nutritious protein breakfast. You can have eggs in various forms; poached, scrambled, fried, boiled or an omelet.
Egg whites are more healthier. You can make scramble eggs tastier by adding a little olive oil, and pepper. It goes well with a slice of toast.

Soy Products

Soy products like tofu or soy milk, soy dogs, soy bacon, soy burgers are good choices as they are cholesterol-free and are good sources of protein too.

Fruit Smoothies

Fruit smoothies require minimum preparation time and are very nutritious. There are healthy fruit and protein smoothie recipes which you can make in a jiffy.

Breakfast Ideas for Children

Breakfast is necessary for children and adolescents. If the habit of eating a breakfast, is inculcated in kids in their early years, it benefits them in the long run. Studies have shown that, the benefits of a healthy breakfast for children and students are numerous.
Kids who eat breakfast regularly have better concentration and performance levels, are active and alert, have the power to withstand stress and engage in physical activities. According to researches, kids who skip breakfast weigh more than those who eat it. Also, eating a nutritious breakfast, means they would not indulge in unhealthy snacking.
Kids are more likely to eat breakfast on a regular basis if easy-to-prepare food are available at home. Besides, you can even engage your children in making simple recipes. It'll be a fun experience for them, and they will also enjoy eating it. Here are some easy-to-make food for kids, which they will love.
  • Porridge (use quick oats)
  • Muffins or crumpets
  • Cereals such as wheat biscuits, muesli or bran cereals, with low-fat milk, topped with fresh fruits like banana, strawberries, blueberries, etc.
  • Fruit juices
  • Fruit salads
  • Fruit and yogurt smoothie
  • Homemade French toast
  • Whole grain pancakes or waffles
  • Brown rice cakes with toppings of fresh fruit slices
In adults, eating a breakfast on a regular basis keeps them physically active, controls weight gain, lowers cholesterol levels, thereby reducing the risk of heart disease. Studies have shown that people who skip breakfast are more resistant to insulin, which in the long run increases the risk of diabetes.

Healthy Breakfast for Weight Control

As mentioned before, the benefits of eating breakfast are closely related to weight control. So for all weight watchers out there and those on a diet to shed those extra pounds, check out the importance of breakfast for weight loss.
  • Breakfast skippers tend to weigh more than breakfast eaters
  • It cuts down on your cravings to eat unhealthy mid-day snacks
  • It boosts up energy levels to remain active
  • Eating it assists in making healthy choices in your diet throughout the day
  • Skipping it is linked with low energy levels, lesser physical activity, eventually increasing the risk of weight gain
Knowing the healthy breakfast food products is not enough. Develop the habit of eating a well-balanced and nutritious breakfast in the morning, to enjoy the benefits of a healthy lifestyle.
"Life, within doors, has few pleasanter prospects than a neatly arranged and well-provisioned breakfast table."
 - Nathaniel Hawthorne