Eating a healthy breakfast and getting out the door in time to get to work or school can be tricky. However, the benefits of breakfast are many. It gives adults better concentration and productivity throughout the morning and helps control your weight, just to name two, according to MayoClinic.com. Elements of a healthy breakfast, whether you make it at home or buy it on the go, include whole grains, low-fat protein, fruits and vegetables, and low-fat dairy.
Whole-Grain Waffle
Pop a whole-grain waffle in the toaster for a fast, easy breakfast. Skip the syrup, though, as it’s full of sugar. Instead, boost the protein by topping the waffle with two tablespoons of natural peanut butter. For extra oomph and fiber, add one tablespoon of raisins or sesame seeds.
Breakfast "Pizza"
For a morning treat that’s healthier than it seems, slice a piece of crusty bread -- whole-wheat is best -- and spread it with three tablespoons of low-fat ricotta cheese. Top it with tomatoes, broil it, and you have an easy breakfast that includes carbohydrates, low-fat dairy, protein, and a dose of vegetables.
Oatmeal at Your Desk
Sometimes it’s just not possible to eat breakfast before you leave the house. If you can, stash a tub of oats, or packages of unflavored oatmeal, in your desk and made a bowl of hot cereal when you sit down to begin work – provided your office has a microwave or hot-water spigot. The flavored varieties are too sugary, but plain oats topped with a little honey and a couple almonds provides complex carbohydrates, fiber and protein.
Smoothie
For an on-the-go breakfast, blend up a smoothie and take it in the car, train or bus to work. Start with a base of milk, soy milk or yogurt, and add your favorite fruits to liven it up. You can even add a cup of fresh spinach. Though it will give your smoothie a bright green hue, the fruit will overpower any taste of spinach. No utensils are needed, but a big dose of nutrients are provided.
Parfaits
Make healthy breakfasts in advance so you can grab, eat and run. Fruit parfaits are simple to assemble during the weekend. Layer granola, low-fat yogurt, fresh or dried fruit and nuts, and you have fiber, protein and calcium all in one easy, healthy breakfast.
Starbucks: Protein Plate
Sometimes, it’s easier and faster to make a pit stop for breakfast. However, it’s not often healthy to do so. Starbucks is known for its coffee, but also offers a protein plate that’s a smart choice for a fast-food breakfast. It includes fruit, peanut butter, a hard-boiled egg, and a mini bagel for 370 calories.
Subway: Western Egg White & Cheese Muffin Melt
Instead of whole eggs, Subway does its muffin melt with egg whites, along with healthy vegetables such as bell peppers and onions. This version of an Egg McMuffin lookalike only has 160 calories, and rewards you with 15 grams of protein and 5 grams of fiber.
Dunkin' Donuts: Egg White and Cheese Wake-Up Wrap
When you stop for your coffee -- no sugar, skim milk, please -- at Dunkin’ Donuts, add an Egg White and Cheese Wake-Up Wrap to your order for a quick, healthy breakfast. The wrap is part of the DDSmart menu, and only has 150 calories and 6 grams of fat. Watch your sodium the rest of the day, though, as the wrap does have 520 mg.
Jamba Juice: Mango Peach Topper
Who says breakfast needs to be solid food? Jamba Juice’s 12-ounce Mango Peach Topper combines a whole lot of fruit – bananas, peaches, mangos, soymilk and nonfat yogurt – with fiber-rich pumpkin flaxseed granola for only 340 calories and about 50 percent of the daily recommended amounts of vitamins A and C.
Einstein Bros: Pumpernickel Bagel with Smoked Salmon and Whipped Reduced Fat Garlic and Herb Cream Cheese
With bagels, be careful not to overdose on simple carbohydrates. At Einstein Bros, the pumpernickel bagel is big enough to fill you up, but not break your diet. Reduced fat cream cheese gives you a dose of dairy, while the smoked salmon offers both protein and omega-3 fatty acids.
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