Breakfast is the most important meal of our daily diet. Here are various ideas for a nutritious breakfast for children and adults.
You must have often heard that the breakfast should be the heaviest and most nutritious part of out daily meal. This is because, it is the breakfast that gives us energy to begin the day’s work by providing us all the nutrition required. However, the nutrition can only be obtained if we have healthy breakfast meals every day. Otherwise, we will end up having foods rich in fats and sugars which can make us lethargic. Accepted, that it is not possible for most of us to have the full English breakfast (eggs with bacon and toast) every day. But, there are several other breakfast options which can be helpful to you to make a healthy start of the day.
Having a Healthy Breakfast
A healthy breakfast is the one which contains good amounts of carbohydrates and proteins; but is low in sugars and fats. It should also be noted that carbohydrates should be of complex type which digest slowing. Eggs and beans top the list of high protein breakfast foods. There are numerous recipes and dishes of egg like boiled egg, scrambled egg, egg Benedict, poached egg, etc. that you can prepare in order to have a high protein breakfast. It is recommended to use only the egg white as the yolk contains high amounts of cholesterol. On the other hand, vegetarians can have beans, soy, lentils, tofu, etc. in their diet to gain all the essential amounts of proteins. Having homemade protein bars (without sugar) and shakes are also good high protein breakfast meals as they help in fulfilling the daily protein requirement.
Secondly, when complex carbohydrates can be obtained from all the whole grain products. Therefore, make sure that you use a whole grain bread for making your sandwiches, pizzas and burgers. Having cereals for breakfast is also a time-saving option; however, cereals do not provide proteins. You can either have milk, fruits and nuts with it or switch to different breakfast ideas, every alternate day. At the same time, it is also advisable to include fresh fruits in your breakfast to gain nearly all the essential vitamins. Fruits can either be cut and eaten or made into juices and smoothies. Milk (whole or skimmed) should also be an integral part of the breakfast for children as well as adults. On the other hand, you should limit the intake of butter, margarine, cheese, and other fatty foods. Following are some of the best breakfast food ideas.
Healthy Breakfast Foods
- Multi-grain cereals with milk
- Muesli with milk / berries
- Oatmeal
- Peanut butter and honey sandwich
- Grilled vegetable sandwich
- Beans on toast
- Cheese and tomato sandwich
- Whole wheat bagel with peanut butter / jam
- Scrambled eggs / boiled eggs / deviled eggs
- Egg omelet with cheese / mushrooms / spinach
- French toast
- Swiss sandwiches
- Whole wheat roll with fruit
- Fresh fruit salad
- Fruit parfait
- Mini vegetable pizza
- Low fat muffin with fruit
- English muffin pizza / sandwich
- English muffin with poached egg
- Dry oats mixed with water
- Fruit juice / smoothies
- Chicken and eggs sandwich
- Cream of rice, grits, or oatmeal
- Breakfast taco / burrito
- Bran muffins
- Yogurt with berries and nuts
- Breakfast casserole / quiche
- Whole wheat waffles
- Pancakes
- Homemade protein / granola bars
- Breakfast panini
- Breakfast frittata
- Egg and soldiers
- Quinoa porridge
- Breakfast crostini
- Eggs Benedict with salmon / bacon
- Fruit bread with butter
- Eggs Florentine
- Cottage cheese with fruit
- Eggy bread
- Potato pancakes
- Scrambled tofu
- Eggs and salmon sandwich
- Bagel burger
- Uttapam
- Upma
- Cottage cheese sandwich
- Apple and peanut butter
- Sweet brown rice
- Cheese tomato / cucumber salad
Lastly, as a tip, remember to include your family members in planning and shopping for the healthy breakfast so that they enjoy it heartily. Good luck!
