When it comes to breakfast foods, there are many great healthy choices. As a result, it’s hard to say which choice is the absolute best. Ultimately, it is up to you to choose what suits you. Considering that the average person should consume approximately 2000 calories, and less than 2300mg of sodium daily, it’s up to you to find the best breakfast out there — so why not get started, bright and early?
OATMEAL
100 calories, 2.6g of fiber per 3/4 cup with 1% milk (110 calories per cup)
You’re probably not worried about your blood cholesterol levels yet, but oatmeal is renowned for its cholesterol-lowering effects. But that’s not its only benefits. Since oatmeal is high in fiber, it will keep you full for hours — trust me.
Though steel-cut oats are better than large-flake oats, the latter holds the advantage of being quickly cooked in the microwave. If you’re not a fan of oatmeal’s texture, keep in mind that the length of time and amount of water you add will determine the consistency. If you prefer your oatmeal thicker, opt for less water and a longer cooking time. On the other hand, if you prefer it more “soupy,” try adding more water, and cook it for less time.
Oatmeal can be made even more nutritious by adding fruit, seeds, and cinnamon. If you need to sweeten your oatmeal, try coconut shavings instead of sugar.
COMMERCIAL CEREAL
92-245 calories, 1-17g of sugar, 0-12g of fiber per half cup
Sugar is the main problem with commercial cereals. When it comes to gauging how much sugar is in your cereal, just remember that one standard sugar cube (measuring approximately one centimeter by one centimeter) is approximately 4 grams of sugar. Though eating a large amount of sugar might sound like it would give you lots of energy, the mid-morning crash that ensues can be avoided by choosing cereals with more fiber and protein.
EGGS
Hard boiled egg: 80 calories, 6g protein, 5g fat
Fried eggs: 173 calories, 12g protein, 14g fat
Eggs make a great breakfast because of their high protein content. But of course, depending on how you cook it, they can contain quite a range of calories.
PEANUT BUTTER
160 calories per 2 tablespoons on Whole-Wheat Toast (86 calories 2.4g of fiber) or a Bagel (195 calories)
Peanut butter or alternative nut butters are by far the best thing you can spread on your bread. Though butter, cream cheese, and peanut butter may contain comparable amounts of calories and fat, the crucial difference lies in the type of fat. Both butter and cream cheese contain saturated fat — and the latter can contain trans fats too. Peanut butter, on the other hand, contains healthy unsaturated fats and lots of protein to keep you full. When it comes to your choice of bread, always opt for a whole grain choice.
LESS DESIRABLE CHOICES
Examples of less desirable breakfast options include croissants (231 calories, 12g of fat), muffins (350 calories, up to16g of sugar and 22g of fat), bacon (3 slices contain 130 calories and 554mg of sodium) and things like frozen waffles and pancakes (they’re void of any nutritional benefits and loaded with sugar).
SKIPPING BREAKFAST
The worst choice you can make is to skip breakfast. At the very least, grab a fruit before starting your day.
