Wholegrain toast with peanut butter, or avocado and tomato or baked beans. Porridge with fresh fruit. Fresh fruit, muesli and yoghurt. Wholegrain cereals with reduced fat milk.
Weetabix is an ideal food from a healthy eating point of view as it is low in fat, high in fibre and low in sugar. It provides an excellent breakfast and an ideal snack any time of the day, including bedtime.
A balanced breakfast includes vegetables and/or fruits, whole grains and protein foods. Vegetables and fruit like bananas, frozen blueberries, dried apricots, cucumber, canned peaches and spinach.
14 Healthy Breakfast Foods That Help You Lose Weight
Eggs. Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1). ...
Though they're high in cholesterol, they also have many health-promoting qualities. For healthy adults, eating 1–2 eggs a day appears safe, as long as they're consumed as part of an overall nutritious diet.
“Eggs are a good source of protein (both whites/yolk). They also contain heart-healthy unsaturated fats and are a great source of important nutrients, such as vitamin B6, B12 and vitamin D,” says Kurt Hong, MD, an internal medicine specialist at Keck Medicine of USC.
Eggs are low in calories and contain only 78 calories along with the yolk. However, you can do away with the egg yolk if you want to lose some extra pounds fast. For a wholesome meal in the morning, you can include 2-4 eggs in your breakfast, which contain less than 240 calories.
At Healthy Food Guide, we have no problem with people – children and adults alike – eating Weet-Bix as part of a balanced diet. As breakfast cereals go, Weet-Bix is low in sugars, sodium and saturated fat, while being high in fibre.
Eggs provide a source of protein and fat, while toast is a source of complex carbohydrates. Together, this triple whammy offers good nutrient diversity, which is fundamental for a healthy breakfast that keeps you full for longer.
Porridge also has the advantage of containing soluble fibre, which supports good gut and heart health. Now, if we compare this to two slices of wholegrain toast, we're also looking at around 30g of carbohydrates. This is elevated if you choose a bagel, which provides around 50g.
If you prefer a simple breakfast in the morning, give whole wheat toast a try. Whole grain toast is high in fiber and complex carbs, which digest slowly and don't rapidly raise blood sugar levels ( 44 , 45 ). You can spread any number of nutritious toppings on whole wheat toast, including: fried eggs and tomatoes.
Cereals like cornflakes or puffed rice served with low-fat milk – can be part of a healthy breakfast but are low in fibre so not as good a choice as a wholegrain cereal. Adding a piece of fruit will help to balance your breakfast as well as making it more filling to eat.
