Are you too busy to eat breakfast every day? Have you run out of tasty and healthy breakfast ideas? Take a quick read here for tips to simplify breakfast in healthy ways.
I am thrilled to offer this guest blog post to help busy women create healthy breakfasts by Anita Fernandez and the editors of Everydayhealth.com. This quick read will give you more ways to enjoy your first meal of the day in a healthy way!
If you haven’t said it yourself, there’s a good chance you’ve heard it before – breakfast is the most important meal of the day. Unfortunately, it’s the meal you’re most likely to overlook or skip when juggling all your responsibilities. As women, we are often so focused on our roles as nurturers that we neglect our own well-being. Creating healthy habits is a good way to get healthy for total body wellness and to inspire the rest of your family. The best place to start would be with your breakfast. Breakfast doesn’t have to be some elaborate culinary experiment and there are plenty of healthy options even if you’re strapped for time. You can even use breakfast choices as a defense against nutritional deficiencies that often weakens women’s personal wellness.
Healthy Breakfast Ideas for Women
- Fortified breakfast cereals
Breakfast cereal remains one of the most convenient options if you’re short on time, but make sure to check the labels. Ideally, a single serving should contain no more than 5 grams of sugar, while it should give you at least 3 grams of fiber. Studies show that high fiber intake from cereals can help stabilize blood sugar levels and lower the risk of weight gain. Additionally, iron and vitamin B12 deficiencies are common in women and most cereals are fortified with these essential nutrients.
- Yogurt Parfait
A yogurt parfait is easy to prepare and can satisfy your sweet cravings, while retaining its health benefits. It doesn’t matter how rushed you are because there’s no cooking required. Simply toss your ingredients together, using a range of dry or fresh fruits, nuts, and condiments to pack a nutritional punch. By including fresh fruits like apples and berries, you’ll also be adding plenty of vitamin and fiber to your breakfast. Like fiber, protein can increase feelings of satiety, so you can consider using Greek yogurt, too. Just remember to go easy on the sugar, relying on the sweetness of fruits instead. Try one of my yogurt parfait recipes.
- Egg Muffins
Eggs have been vilified for decades for their cholesterol content, but there’s growing evidence that whole eggs can actually be healthy. While you can always boil, fry, or cook your eggs, egg muffins are a convenient option when you don’t have even a few minutes to spare in the morning. You can bake and refrigerate them earlier, just grabbing a couple before you rush of to work. Eggs are nutritionally dense, containing a variety of vitamins, minerals, and healthy fats, which can be supplemented with other ingredients like oats, spinach, and cheese. Try my simple and quick egg muffin recipe.7 Healthy Breakfast Ideas for Busy Women @EverydayHealth #everydayhealth #breakfast #healthy Click To Tweet
- Breakfast Sandwich
Sandwiches remain popular as a breakfast food and if you make them yourself, they can be pretty healthy. It all boils down to your choice of ingredients. For starters, use whole grain breads and avoid the store-bought sandwich spreads and fillings. You can use healthy nut butters and use eggs, tuna, turkey, or other lean meats instead of opting for processed meats. This will give you a good amount of protein. Fish like tuna and salmon are particularly healthy because of their high content of omega-3 fats. To make sure your sandwich is more nutritionally balanced, also throw in some lettuce, bell peppers, and olives.
- Chickpea Pancake
If you’re a vegan, this is one food you should consider adding to your breakfast menu. Chickpeas or garbanzo beans are among the best vegetarian protein sources. They’re also high in fiber, low in calories, and contain folic acid, making them a healthy breakfast food for any busy woman. While roasted or boiled chickpeas may not hold much appeal as a breakfast food, pancakes do. So, combine your love for pancakes with the health benefits of chickpeas to make your own chickpea pancakes. They’re easy to make, and thanks to their protein and fiber content, will keep you feeling full for a while.
- Quinoa Fruit Salad
While oats and cereals may be healthy breakfast choices, you can’t be faulted for wanting more on your menu. Quinoa is a great healthy whole grain, whether you just want a change or can’t eat gluten because of celiac disease. Quinoa isn’t just gluten free; it’s also low in calories and high in both fiber and protein. When paired with chopped fruits like mangoes, peaches, and kiwis this makes for a nourishing, yet healthy breakfast. If you want some added flavor, you can even use healthy herbs like mint and dill or honey for seasoning.
- Homemade Trail Mix
Trail mix can be a handy breakfast snack when you don’t have the time to even mix a bowl of cereal. Trail mix is regarded as healthy, but only if it isn’t filled with chocolate, candies and other sweeteners. Since that’s a big ‘if’, it would be best to make your own trail mix, only including a blend of nuts, dry fruits, and seeds, without much salt or sugar. Nuts and dry fruits are good sources of protein, fiber, and healthy fats, among other essential nutrients. Studies suggest that nut consumption may be associated with a lower risk of heart disease and a healthy inflammatory response.
In addition to the foods mentioned here, you can try different variations and experiment with other whole foods to find what works for you. Keep in mind that if you suffer from any nutritional deficiencies, food allergies, or preexisting conditions, it would be a good idea to get personalized recommendations from a registered dietitian. To find a dietitian in your area, go to the Academy of Nutrition and Dietetics’ website.
About the author: Anita Fernandes has been writing extensively on mental health and wellness for over a decade. She has expertise in nutrition, fitness, public health, and weight loss and has contributed content to a variety of leading digital health publishers. Anita has a unique perspective on healthy living and lifestyle, as she has battled and overcome eating disorders and obesity. She shares her experiences in an effort to help others overcome the physical and mental health problems that can sometimes seem insurmountable.
Disclosure: This guest post is not sponsored. I just love sharing simple healthy eating tips for busy women – like you.
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