How to Make Healthy Breakfast Meals

Balancing your nutritional needs in the morning is important. It will give you more energy, boost your brain power and stop you from getting hungry before lunch. In addition, research has shown that people who consistently eat a healthy, nutritious breakfast tend to be slimmer than those who don't.[1] Obviously, it's not called "the most important meal of the day" for nothing!


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    Make your cereal or oatmeal more nutritious. Cut a variety of different berries in half or slices, for example blueberries and strawberries, slice a banana, or sprinkle some raisins on top. Pour in skimmed or low fat milk instead of 2% or chocolate milk. Try to eat whole grain rather than sugar cereals.
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    Have at least 1/2 cup of fresh fruit with your breakfast. Papaya, mango, cantaloupe (rock melon), and oranges are popular fruits to eat at breakfast time. Be sure to remove any inedible seeds and peel off any inedible or just unpleasant skin before consuming fruit of any kind.
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    Toss some vegetables into your pan of eggs. You can create so many varieties of vegetable omelets with peppers, chopped white/green onions, mushrooms, spinach or kale and a whole lot more. After you take the eggs off the burner, sprinkle or layer on cheese slices for additional taste. This is a great idea for Lacto Ovo Vegans.
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    Drink calcium fortified juices, like orange juice. Choose the 100% juices for kids over the types or brands that look appealing to them.
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    Limit the pastries. Anything that's sweet and sugary, looks great on the side with coffee drinks, or as a "side dish" doesn't contribute to a healthy breakfast. Remember that most desserts contain empty calories, so instead of choosing a cinnamon roll, eat a bagel or English muffin.
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    Another option is to bake your favorite breakfast pastries at a healthier version on your own, for example: Whole-grain, sugar-free cakes/muffins/granola bars; baked oatmeal with fruit and nuts (a great alternative to regular cooked oatmeal, because you can make ahead and refrigerate it); savory muffins with veggies (carrot, zucchinis, tomatoes... Whatever you like!) and so on. Look for interesting recipes on the internet.


  • If it seems like you're on-the-go all the time for work in the morning, try to wake up a little earlier to consume something like yogurt rather than going to a coffee shop for breakfast. Coffee and other caffeine products may fill you up until a lunch break, but not in a nutritious sense.
  • Make your own breakfast bars instead of buying pre-made cereal bars at the store. This way, you know what you are putting into your body.
  • If you're in a hurry and you have no time to sit down to breakfast try keeping a stock of healthy breakfast bars and bananas! Never use cereal bars as they are 55% Sugar.
  • Eat some yogurt and eggs one day and flip it up the next with toast and a banana or something - don't eat the same thing every day, you will get bored and resort to unhealthy breakfast options.
  • Try to reduce the amount of syrup that is put on pancakes, french toast, and waffles. Syrup contains over 65 percent sugar and very little nutritional needs. Better yet, use pure maple syrup. "Pancake syrup" is really just corn syrup. You may find that you like the taste of maple syrup much more!

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Categories: Breakfast