Start small…in the beginning you may choose to eat one piece of whole wheat toast and ½ T of peanut butter. This is better than nothing and combines both a carbohydrate and a protein, which is the ideal combination. You will get used to this and will soon be able to add a piece of fruit and you can move onto other foods from there.

Look for breakfast cereals that provide at least 4 grams of fiber per serving, but make sure your choice is low in sugar (less than 10 grams per serving). Add nonfat milk and bananas, berries, or apple slices to turn that bowl of fiber into a tasty meal.

The three components of a breakfast are:

·         Complex Carbohydrate

·         Lean Protein Source

·         Color: whether fruit or vegetables you need some color to ensure you are taking in adequate vitamins, minerals and bioactive compounds (such as antioxidants).

I know many of you are visual learners, so let’s look at what a healthy plate looks like visually

Healthy Plate

35% complex carbohydrates: whole grains based

15% proteins: beans, fish, chicken, meat, eggs

45% color: vegetables and fruits

5% healthy fats: nuts, cheese, olive oil, avocado

To assemble a healthy and nutritiously balanced breakfast, simply choose one item from each of the three sections below.

You can then choose 1-2 servings of Healthy Fats and Additions to add flavor to your dish:

Raw Organic Bar and a whole Piece of Fruit – This is about the quickest breakfast you can eat. Raw Organic Bars (my favorite energy bars) have 200 calories and a good amount of protein and fiber. Add in a large whole piece of fruit and your total calories will come to around 300 calories.

Smoothies – Smoothies are certainly a great way to get a good dose of fruit. Chop up some fresh fruit, throw it in the blender and you have a healthy and delicious breakfast. Add yogurt, nut butter or milk for protein.

Breakfast Muffins – For breakfast try a savory or fruit muffin. For healthier muffins use whole wheat flour and instead of sugar mash a ripe banana or a little honey into the mixture. Unless you’re an early riser you probably won’t have enough time to make muffins in the morning. Simply make them ahead and either freeze or keep in an air-tight container for a few days. Try making the mini-muffin size, adding a ¼ cup crushed walnuts to the mix for protein and having a piece of fruit with it.

Wholesome Eggs – Eggs are very versatile. Try a veggie omelet with a little cheese or scrambled eggs with chopped tomatoes. Try a prepare-ahead breakfast casserole for a hearty family breakfast. Scrambled, poached, hard boiled…any way you like them…they are a perfect protein.

Oatmeal – Making your own oatmeal is much healthier than the flavored instant packets. Cook up according to packet instructions and add a little fruit for extra flavor. Add a few crushed walnuts for added omega-3 and a protein source and sweeten with a little real maple syrup…a much better choice than brown sugar.

Healthy Breakfast Bar – Make up a batch of healthy breakfast bars the day before and use them for a quick, on-the-go breakfast. Use a low-sugar recipe and include lots of healthy dried fruits.

Fantastic Fruit Salad – Serve a chopped fruit salad with a yogurt dip. Mini muffins are delicious dipped in yogurt too.

Breakfast Burrito – Scramble some eggs and place them in a whole wheat tortilla with chopped tomatoes, veggies or other favorite toppings. Always add cheese to the top of your dishes (you will use less and still taste the flavor) and be sure to choose aged cheeses. These have a stronger taste and will need less present to add flavor to the dish.

Spruce up your Toast – Try whole wheat bread and serve with peanut or almond butter and sliced bananas, light cream cheese and raisins (sprinkle a little cinnamon on top), or light cream cheese and a fruit jam (pure, no-sugar added jam is best).

Pizza for Breakfast – Why not? split a couple of whole wheat English muffins in half, top with a little pizza sauce, grated cheese and some chopped turkey or even eggs. Place under the grill for a few minutes and you have a nutritious breakfast pizza. You can make whole wheat bagel pizzas too.

Those are just a few healthy breakfast ideas to help keep things interesting.

On the Go Breakfasts Take a selection of dried fruits, nuts, and seeds (sunflower, pumpkin, etc.) and mix together in a bowl. Then place a handful of the mix into individual plastic bags. (1/2 cup for a meal and a little shy of ¼ cup for a snack). Another breakfast I enjoy is 1 cup Kashi cereal with 10 almonds in a baggie. By keeping these bagged and ready to go in your pantry, you will have one less excuse crossed off your list. Even on the busiest of mornings you just grab a bag on the way out.

Angela Pifer, Certified Nutritionist

Seattle Based – I work Nationally through Skype

www.NutritionNorthwest.com

Several of my clients ask me about healthy breakfast ideas, and in truth, it’s a dilemma that many of us face each day. Either we don’t have time for breakfast, or we don’t have many healthy options on hand. A good breakfast is an ideal way to start changing to a healthful diet. The food choices are simple, and you can measure your progress quite easily. By eating healthier earlier in the day you will be less likely to reach for sugary snacks, caffeine or simple carbohydrate foods later in the day.

Research suggests that breakfast eaters are leaner than those who skip the morning meal, with studies suggesting that missing breakfast is associated with up to a fourfold increase in the risk of obesity. High-fiber cereals are central to breakfast’s health benefits and can help people reduce the risk of heart disease, stroke, diabetes, and even intestinal polyps and colon cancer.

What is a Healthy Breakfast?

A healthy breakfast should contain some protein and some complex carbohydrate (has fiber present). Protein sources are low fat meats, eggs, dairy (milk, cheese or yogurt), beans, or soy. Complex carbohydrates can be found in whole grains, vegetables and fruits. A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, and a bowl of whole grain cereal with low fat milk. When combined in a meal or a snack, protein and complex carbohydrates (with fiber present) satisfy your hunger and will keep you feeling full until lunch time.

Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. You need to have some protein at breakfast. This will slow down the absorption and digestion of your meal.

Be Good to Yourself by Eating a Healthy Breakfast Every Morning

Tomorrow morning, remember that eating a healthy breakfast is the best way to start your day… Notice how much better you feel through the morning and the rest of the day when you don’t skip breakfast.

People who eat a healthy breakfast are more likely to:

1. Consume more vitamins and minerals and less fat and cholesterol
2. Have more strength and endurance
3. Have better concentration and productivity throughout the morning
4. Control their weight
5. Have lower cholesterol, which reduces the risk of heart disease
6. Reduced cravings in the afternoon
7. Reduced frequency of late night emotional/ overeating

Angela Pifer, Certified Nutritionist

Seattle Nutritionist– I work Nationally through Skype

www.NutritionNorthwest.com