Healthy Breakfast Foods

With your first meal you are supplying your body with glucose and essential nutrients so your energy level is sufficient throughout the day and you boost your metabolism.

People who eat breakfast, usually eat healthier all day and often weigh less than people who skip the day's first meal.
Choosing healthy breakfast foods you can enjoy will help you meet your goal.

There is a number of reasons. Some say they are just not hungry in the morning, others - they don't have time or maybe some think they can save on calories and lose weight. Is this really true? Can we lose weight by not eating breakfast?

If you think yes, think again.

There is no good excuse for skipping breakfast. Breakfast doesn't have to be complicated. If you're really in a hurry, grab a quick a snack like yogurt, fruit, or whole-grain muffins, but try to avoid prepackaged breakfast pastries or doughnuts that are often high in saturated fat and sugar.

Always remember: breakfast is a very healthy and a good way to start your day.
Some of these recipes can be prepared earlier and stored in the refrigerator or frozen.

Sweet potato pancakes are a nice alternative to regular pancakes, and are loaded with nutrients and fiber.

You will need

3 cups peeled and finely shredded sweet potatoes
1 medium finely shredded onion
1/2 tsp salt-free herb seasoning
1 cup unbleached flour
4 Tbsp chopped fresh flat-leaf parsley
1 cup finely shredded zucchini
2 Tbsp lemon juice
3/4 cup egg substitute
about 6 tsp canola oil, divided

and 30 minutes of your time for preparation

In a large bowl, mix the sweet potatoes, onions, herb seasoning, flour, parsley, zucchini, lemon juice and egg substitute. In a large no-stick frying pan or griddle over medium-high heat, warm 2 tsp of the oil.
Drop a large Tbsp of the batter into the pan and spread it with a spatula to form a thin pancake. Add
more batter to fill the pan without crowding the pancakes.
Cook for about 2 minutes per side, or until golden and crispy. Remove from the pan and keep warm.
Repeat, adding the remaining 4 tsp oil as needed, until all the batter has been used.

You will get

4 Servings

Nutrition Facts

Amount Per Serving:
Calories 250
Calories from Fat 45
Total Fat 5g
Saturated Fat 1g
Cholesterol 0mg
Sodium 100mg
Total Carbohydrate 39g
Dietary Fiber 4g
Sugars 6g
Protein 10g
Vitamin A 300%

They are made with 100% whole grain and contain cholesterol reducing soluble fiber found in oats. They also taste delicious and are a very satisfying way to eat your oatmeal.

You will need

1 1/4 cup skim milk
3/4 cup instant (or quick cooking) oats
3/4 cup whole grain oat flour
1 tbsp ground flax seeds
2 tbsp sugar
2 tsp baking powder
1 egg
1 egg white
1 tbsp canola oil
1 tsp vanilla extract

Heat 1 cup milk and oats together in a microwave until almost boiling and let stand for 3 minutes. Combine all dry ingredients in a small bowl.

In a separate medium size mixing bowl combine the egg, egg white, oil and vanilla.
Add the 1/4 cup cold milk to the oatmeal mixture and mix. Add the oatmeal to the egg mixture and mix well. Add in the dry ingredients and mix just until combined.

Use a 1/3 cup measure to pour batter onto a hot skillet. Cook about 3 minutes; flip and cook about 3 minutes more.

You will get

4 servings

Nutrition Facts

Amount Per Serving:
Calories 222
Total fat 7.5g
Saturated fat 1g
Fiber 3.5g
Sodium 282mg

This strawberry smoothie recipe is extremely easy and fast to prepare, and will give you a delicious and healthy jump start to any day. Of course, you may enjoy your smoothie any time of the day as a small meal, snack or dessert.

You will need

3 cups strawberries
1 cup raspberries
1/2 cup 100% cran-raspberry juice
1/2 cup low fat strawberry or raspberry yogurt
1 cup ice
and 5 minutes of your time for preparation

Place all items into blender and blend until smooth. Serve immediately.

You will get
4 Servings

Nutrition Facts

Amount Per Serving:
Calories 100
Calories from Fat 5
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 20mg
Total Carbohydrate 25g
Dietary Fiber 6g
Sugars 15g
Protein 2g

Apple walnut oatmeal is my favorite breakfast. The fat content in this recipe comes mostly from the walnuts. Even though they are high in fat, it is a healthy fat and they are considered to be one of the healthiest nuts.


You will need

2/3 cup rolled oats
1 and 1/3 cup skim milk
1 medium diced apple
1/4 cup chopped walnuts

and 5 minutes of your time for preparation

Combine all ingredients in a bowl. Microwave on high for 3 to 5 minutes, until milk just comes to a boil. Watch to make sure milk doesn't overflow when it boils.


You will get

2 Servings

Nutrition Facts

Amount Per Serving:
Calories 300
Total Fat 13g
Saturated Fat 1.5g
Fiber 5g
Sodium 90mg