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Healthy Breakfast Ideas and Recipes

What's the secret to a better breakfast?
By
WebMD Weight Loss Clinic - Expert Column

It's better for your health (and your weight) to eat breakfast than to skip it. And it's definitely better  to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt,  and/or saturated fat. But what if you're fresh out of healthy breakfast ideas?

One quick tip I use to keep my breakfast balanced is to "strive for five." That means I try to include at least 5 grams of fiber and 5 grams of protein in every breakfast.

Many people go wrong by eating a breakfast made up mostly of refined carbohydrates with very little fiber and protein -- like a refined-flour bagel, a muffin made with sugar and white flour, or a sugary low-fiber breakfast cereal. Balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat will do a better job of staving off hunger until lunch and fueling your entire morning's activities. 

To help you get there, here are some tips for making sure your breakfast is a well-balanced one, as well as some quick and healthy breakfast ideas and recipes.

A Healthy Breakfast Has at Least 5 Grams of Protein

Low-fat or nonfat dairy products can add protein to your breakfast, as can egg whites or egg substitute (egg yolk doesn't contribute protein); lean breakfast meats like Canadian bacon, extra-lean ham, turkey bacon, or light turkey sausage; and soy milk and other soy products. Here's how much protein you get from some typical breakfast foods:

 

Breakfast Protein Sources Protein (g) Calories Fat (g) Saturated Fat (g) Carbs (g)
Skim milk, 1 cup 10 100 0 0 14

Low-fat yogurt, vanilla, 1 cup

9.3 253 4.6 2.6 42

Low-fat cottage cheese, 1 cup    

28 160 2 1 6
Reduced-fat cheese, 1 ounce      8 70 4 2.5 1
Stonyfield Farms Organic Low-Fat, Fruit flavored 7 33 0 0 1
Egg substitute, 1/4 cup  6 30 0 0 1
Soy milk, low-fat, 1 cup 4 90 1.5 0 14
Soy-based sausage, 2 ounces    12 119 4.5 0.7 6
Tofu, extra firm lite, 2 ounces      5 43 1.4 0 2.2
Canadian bacon, 2 ounces 12 89 3.9 1.2 1
Extra lean ham, 2 ounces 11 61 1.5 0.4 0.4
Turkey bacon, 2 strips 4 70 6 1 < 1
Light turkey sausage, 2 ounces                9 130 10 2.2 1
Peanut butter, natural, 1 tablespoon 3.5 100 8 1 3.5
Light cream cheese, 1 ounce      3 53 4 2.7 1.8
Lox (smoked salmon), 1 ounce 5.2 33 1.2 0.2 0

A Healthy Breakfast Has at Least 5 Grams of Fiber

One way to get to those 5 grams of fiber is to include a whole grain and/or fruit or vegetables with your breakfast. Breakfast is the perfect time to work in a serving or two of whole grains, which along with fiber also offer many health-promoting vitamins, minerals, and phytochemicals.

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