CareZone | 3 Healthy and Simple Breakfast Ideas

Start your day off with a healthy, balanced breakfast! Eating breakfast every morning is an easy way to set yourself up for a successful and productive day. When you wake up in the morning, it is important to eat within 60 to 90 minutes.

Eating a nourishing breakfast helps rev up your metabolism and stabilizes blood sugar, giving you an extra energy boost throughout the day. According to a study by the American Journal of Clinical Nutrition, people who eat breakfast are more physically active in the morning compared to those who do not eat breakfast.

When you eat breakfast every day, you are more likely to maintain weight loss and less likely to overeat throughout the day. If you starve yourself in the morning and throughout the day, you are more likely to feel hungry in the evening and crave sweets.

Why is breakfast the most important meal of the day?

Eating a well-balanced breakfast means you’re more likely to consume essential vitamins, minerals, and antioxidants, and meet your daily recommended fiber intake:

  • Women – At least 25 grams of fiber per day
  • Men – Approximately 38 grams of fiber per day

Other health benefits:

  • Fires up your metabolism
  • Stabilizes blood sugar
  • Provides sustained energy throughout the day
  • Improves brain alertness
  • Increases attention span
  • Encourages healthy bowel movements
  • Improves overall mood

Key healthy ingredients to include in your breakfast:

  • Whole grains – oatmeal, whole wheat bread, whole grain cereal
  • Fruits – berries, oranges, and melon
  • Non-starchy vegetables – tomatoes, mushrooms, onions, and spinach
  • Protein – eggs, Greek yogurt, beans, nuts, and seeds

Here are 3 quick and simple breakfast ideas (under 400 calories for each recipe) that you can feel good about eating!

1. OVERNIGHT OATS
– ¾ cup old fashioned rolled oats
(with 1 cup 2% milk or milk alternative)
– 1 tablespoon raw almonds (approximately 12 almonds)
– Top with ¾ cup fresh or frozen berries
– Optional: sprinkle with cinnamon or vanilla extract

~392 calories, 52 grams of carbohydrate, 16 grams of protein, 15 grams of fat*

2. TOAST + NUT BUTTER
– 1 slice whole wheat toast (100% whole wheat / whole grain)
– 2 tablespoons nut butter (no trans fat, no salt, no added-sugar)
– 1 small banana
– Optional: sprinkle with cinnamon

~362 calories, 36 grams of carbohydrate, 19 grams of protein, 17 grams of fat*

3. GRAB and GO: YOGURT + FRUIT + NUTS
– Greek yogurt (2% or nonfat)
– Small apple sliced (or small piece of fruit)
– 2 tablespoons raw pistachios

~387 calories, 37 grams of carbohydrate, 17 grams of protein, 17 grams of fat*

CareZone Tip: Jot down a handy shopping list and breakfast ideas in your CareZone Journal. Learn how the Journal feature can help you manage your health goals.

Article by Kim Denkhaus, MS, RD, a registered dietitian nutritionist with a master’s degree in nutritional science. Kim is CareZone’s contributing nutrition writer, and privately counsels clients in San Francisco and Los Angeles, California.

*All nutrition information obtained from Calorie King.

Posted March 22, 2017 by Therese Pope