5 Quick and Healthy Breakfast Ideas

Breakfast is the most important meal of the day.  You have been told this over and over again throughout your life, but have you ever thought and considered why breakfast is important?

The human body needs energy to thrive and move throughout the day, which means some form of energy needs to enter the body.  Sadly, your first cup of coffee of the day does not count as energy, regardless of how much sugar you add to the drink.  The human body requires energy from the following food sources: fats, carbohydrates, and protein.  Most of your energy should come in the form of fats and carbohydrates and very little protein should be used as your energy source.  In order to supply energy for you mind and body, your breakfast is where it happens.

Top 5 Healthy and Quick Breakfast Foods

Breakfast is important for starting your day off with energy, adding protein to supply the working muscles, and making sure the body has carbohydrates to function properly.  Those who diet aggressively and skip breakfast are merely setting themselves up for failure by not eating.  The following sections discuss five of the best options for breakfast on the go or with little time.

1. Oatmeal. Various brands of oats now come in the instant form, meaning they can be microwaved in 90 seconds and you can be eating within five minutes.  Oatmeal is a great option for adding much needed carbohydrates and protein to help keep you full until lunch time [1].  Be careful of the toppings and mix-ins like whole milk, creamer, and nuts.  Some mix-ins typically increases the fat content of the oatmeal and will be a source of empty calories (nuts are a great source of nutrients, but be cautious on the amount added).
2. Breakfast Muffins. While it may take some time to prepare and make the muffins beforehand, they are an easy and great option to stock up on for the week ahead.  Plan to make zucchini muffins on your days off before you go back to work or school and try having one every day on the go.  Healthy muffins such as zucchini muffins will have a good source of carbohydrates, fiber, and should contain some traces of protein depending on your recipe [2].
3. Eggs. Real eggs, the kind from a chicken, have not been popular in the prior decades due to the high amounts of cholesterol with each egg.  Some sources state that consuming whole eggs from chickens helps to increase satiety and can help keep you feeling full for longer.  In addition, eggs from a chicken are loaded with a complete source of protein and have a great taste.  Consider cracking two quick eggs and either microwaving or cooking them (cooking generally takes three minutes whereas microwaving could take 30 seconds).
4. Cereal. Take great caution when purchasing cereal in the store, but a healthy cereal can be a quick and healthy option for breakfast.  A healthy cereal should contain at least five grams of fiber per serving and should contain some form of whole wheat in the grains.  In addition, the milk with cereal should be non-fat to help keep calories lower.  The protein in the milk help increase the efficiency of cereal, keeping you full for longer.  Aim to consume cereal with no added sugar and try adding in some seasonal fruit to increase the flavor.
5. Coffee and Bagel with Lox. While there are many great benefits of coffee, there are some unknown qualities which help further its greatness.  Caffeine is a stimulant known to suppress appetite, meaning your first cup of coffee for the day is helping to curb your appetite.  When mixed with a whole wheat bagel with lox, you are adding carbohydrates and protein to help start your day off in a strong way.  Many cafes and restaurants offer lox and bagels and you can find coffee pretty much anywhere you travel.

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