{"categories":"Lifestyle,Nutrition and healthy eating,Person Group Concept,Person Group Concept","keywords":"Nutrition and healthy eating,Healthy menus and shopping strategies,Healthy menus and shopping strategies,Age Concept,Adult,19 to 44 younger,Age Concept,Adult,45 to 64 middle","abstract":"\u003cp\u003eDon't skip breakfast because you're short on time. Try these fast and healthy breakfast ideas.\u003c/p\u003e","title":"Healthy breakfast: Quick, flexible options","body":"\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003e\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eIt might be the last thing on your morning to-do list, or worse, it might not be on your list at all. But a healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. Don't skip this important meal.\u003c/p\u003e\u003cp\u003eThese quick and flexible options give you plenty of ways to put breakfast back on your daily menu.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eThe benefits of a healthy breakfast\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eBreakfast gives you a chance to start each day with a healthy and nutritious meal. Adults who report regularly eating a healthy breakfast are more likely to:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eEat more vitamins and minerals.\u003c/li\u003e    \u003cli\u003eControl their weight. Research suggests that consuming most of your daily calories in the morning can aid weight loss.\u003c/li\u003e    \u003cli\u003eControl their blood sugar levels \u0026mdash; which is important in preventing or controlling diabetes.\u003c/li\u003e    \u003cli\u003eEat less fat and cholesterol.\u003c/li\u003e    \u003cli\u003ePerform better at work.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eChildren who regularly eat a healthy breakfast are more likely to:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eMeet daily nutrient requirements\u003c/li\u003e    \u003cli\u003eBe at a healthy body weight\u003c/li\u003e    \u003cli\u003eHave better concentration and be more alert\u003c/li\u003e    \u003cli\u003eMiss fewer days of school\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eThe basics of a healthy breakfast\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eWhat exactly counts as a healthy breakfast? Here's the core of a healthy breakfast:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eWhole grains.\u003c/strong\u003e Examples include whole-grain rolls and bagels, hot or cold whole-grain cereals, whole-grain English muffins, and whole-grain waffles.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eLean protein.\u003c/strong\u003e Examples include eggs, lean meat, legumes and nuts.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eLow-fat dairy.\u003c/strong\u003e Examples include milk, plain or lower sugar yogurts, and low-fat cheeses, such as cottage cheese and natural cheeses.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eFruits and vegetables.\u003c/strong\u003e Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eTogether, these food groups provide complex carbohydrates, fiber, protein and a small amount of fat \u0026mdash; a combination that packs health benefits and helps you feel full for hours.\u003c/p\u003e\u003cp\u003eFind options from these core groups that suit your tastes and preferences. And try to choose food from at least three of these four food groups to round out a healthy breakfast.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eWhat to look for in dry cereals\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eCereal may be your go-to item for breakfast, whether you grab a handful to eat dry on the run or you have time to sit down for a bowl with milk and fruit. Cereal can be a good choice \u0026mdash; research indicates that people who eat cereal consume fewer calories at breakfast and are less likely to be overweight than people who eat other foods for breakfast. But not all cereals are created equal.\u003c/p\u003e\u003cp\u003eRead the Nutrition Facts label and ingredient list before you buy cereal. And remember that not all cereals have the same serving size. A serving of one cereal might be 1/2 cup, while another may be 1 cup.\u003c/p\u003e\u003cp\u003eKey items to consider when choosing cereal are:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eFiber.\u003c/strong\u003e Choose cereals with at least 3 grams of fiber in each serving, but if possible, aim for 5 grams a serving or more.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSugar.\u003c/strong\u003e Focus on cereals marketed to adults, which are usually lower in sugar than cereals aimed at children. Check the Nutrition Facts label to find out how much sugar a cereal contains. Avoid cereals that list sugar at or near the top of the ingredient list, or that list multiple types of added sugar, such as high-fructose corn syrup, honey, brown sugar and dextrose.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eCalories.\u003c/strong\u003e If you're counting calories, choose cereals lower in calories, ideally less than 160 calories a serving.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eRemember to top off your bowl of cereal with some sliced fruit and low-fat or skim milk. Or if you're on the go, take along a piece of fruit, a container of milk or some yogurt.\u003c/p\u003e\u003ch4\u003eA word about cereal bars\u003c/h4\u003e\u003cp\u003eCereal bars may be a good breakfast option. Just be sure to look for those that meet the same guidelines as dry cereal and that are made with simple, wholesome ingredients, such as dried fruit, nuts and whole grains such as oats.\u003c/p\u003e\u003cp\u003eAlso, don't forget some fruit and low-fat milk or yogurt to round things out. Even fruit or yogurt cereal bars won't satisfy all your nutrition requirements for breakfast.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eQuick and flexible breakfast options\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eA healthy breakfast doesn't always have to be a traditional breakfast menu.\u003c/p\u003e\u003cp\u003eHealthy breakfast options include:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eCooked oatmeal topped with almonds or dried cranberries\u003c/li\u003e    \u003cli\u003eA whole-wheat pita stuffed with hard-boiled egg and a vegetable such as spinach\u003c/li\u003e    \u003cli\u003eA whole-wheat tortilla filled with vegetables, salsa and low-fat shredded cheese\u003c/li\u003e    \u003cli\u003eA smoothie of fruits, plain yogurt and a spoonful of wheat germ\u003c/li\u003e    \u003cli\u003eA whole-wheat sandwich with lean meat and low-fat cheese, lettuce, tomato, cucumber and sweet peppers\u003c/li\u003e    \u003cli\u003eFrench toast made with whole-wheat bread, eggs whites or an egg substitute, cinnamon and vanilla\u003c/li\u003e\u003c/ul\u003e\u003c/div\u003e\u003c/div\u003e\u003cdiv class='section'\u003e\u003cdiv class='SectionHead'\u003eFitting in a healthy breakfast\u003c/div\u003e\u003cdiv class='SectionHTML'\u003e\u003cp\u003eTry these tips for fitting in breakfast on a tight schedule:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eCook ahead.\u003c/strong\u003e Make breakfast the night before. Just reheat as necessary in the morning.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSet the stage.\u003c/strong\u003e Figure out what you'll eat for breakfast the night before. Then, set out dry ingredients and any bowls, equipment or pans. They'll be ready for use in the morning.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003ePack it up.\u003c/strong\u003e Make a to-go breakfast the night before. In the morning, you can grab it and go.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIf you skip breakfast because you want to save calories, reconsider that plan. Chances are you'll be ravenous by lunchtime. That may lead you to overeat or choose fast but unhealthy options \u0026mdash; perhaps doughnuts or cookies a co-worker brings to the office.\u003c/p\u003e\u003cp\u003eYour morning meal doesn't have to mean loading up on sugar and fats, and it doesn't have to be time-consuming to be healthy. Keep the breakfast basics in mind and set yourself up for healthier eating all day long.\u003c/p\u003e\u003c/div\u003e\u003c/div\u003e","doc_id":"ART-20048294","object_id":"c2f37840-2e40-47bc-b2cb-77095a7f56e2","updated_at":"2017-02-25","meta_keywords":"","benefit_summary":"\u003cp\u003eThese healthy out-of-the-box options will fuel you up without slowing you down.\u003c/p\u003e","sections":{"":"\u003cp\u003eIt might be the last thing on your morning to-do list, or worse, it might not be on your list at all. But a healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. Don't skip this important meal.\u003c/p\u003e\u003cp\u003eThese quick and flexible options give you plenty of ways to put breakfast back on your daily menu.\u003c/p\u003e","The benefits of a healthy breakfast":"\u003cp\u003eBreakfast gives you a chance to start each day with a healthy and nutritious meal. Adults who report regularly eating a healthy breakfast are more likely to:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eEat more vitamins and minerals.\u003c/li\u003e    \u003cli\u003eControl their weight. Research suggests that consuming most of your daily calories in the morning can aid weight loss.\u003c/li\u003e    \u003cli\u003eControl their blood sugar levels \u0026mdash; which is important in preventing or controlling diabetes.\u003c/li\u003e    \u003cli\u003eEat less fat and cholesterol.\u003c/li\u003e    \u003cli\u003ePerform better at work.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eChildren who regularly eat a healthy breakfast are more likely to:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eMeet daily nutrient requirements\u003c/li\u003e    \u003cli\u003eBe at a healthy body weight\u003c/li\u003e    \u003cli\u003eHave better concentration and be more alert\u003c/li\u003e    \u003cli\u003eMiss fewer days of school\u003c/li\u003e\u003c/ul\u003e","The basics of a healthy breakfast":"\u003cp\u003eWhat exactly counts as a healthy breakfast? Here's the core of a healthy breakfast:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eWhole grains.\u003c/strong\u003e Examples include whole-grain rolls and bagels, hot or cold whole-grain cereals, whole-grain English muffins, and whole-grain waffles.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eLean protein.\u003c/strong\u003e Examples include eggs, lean meat, legumes and nuts.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eLow-fat dairy.\u003c/strong\u003e Examples include milk, plain or lower sugar yogurts, and low-fat cheeses, such as cottage cheese and natural cheeses.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eFruits and vegetables.\u003c/strong\u003e Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eTogether, these food groups provide complex carbohydrates, fiber, protein and a small amount of fat \u0026mdash; a combination that packs health benefits and helps you feel full for hours.\u003c/p\u003e\u003cp\u003eFind options from these core groups that suit your tastes and preferences. And try to choose food from at least three of these four food groups to round out a healthy breakfast.\u003c/p\u003e","What to look for in dry cereals":"\u003cp\u003eCereal may be your go-to item for breakfast, whether you grab a handful to eat dry on the run or you have time to sit down for a bowl with milk and fruit. Cereal can be a good choice \u0026mdash; research indicates that people who eat cereal consume fewer calories at breakfast and are less likely to be overweight than people who eat other foods for breakfast. But not all cereals are created equal.\u003c/p\u003e\u003cp\u003eRead the Nutrition Facts label and ingredient list before you buy cereal. And remember that not all cereals have the same serving size. A serving of one cereal might be 1/2 cup, while another may be 1 cup.\u003c/p\u003e\u003cp\u003eKey items to consider when choosing cereal are:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eFiber.\u003c/strong\u003e Choose cereals with at least 3 grams of fiber in each serving, but if possible, aim for 5 grams a serving or more.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSugar.\u003c/strong\u003e Focus on cereals marketed to adults, which are usually lower in sugar than cereals aimed at children. Check the Nutrition Facts label to find out how much sugar a cereal contains. Avoid cereals that list sugar at or near the top of the ingredient list, or that list multiple types of added sugar, such as high-fructose corn syrup, honey, brown sugar and dextrose.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eCalories.\u003c/strong\u003e If you're counting calories, choose cereals lower in calories, ideally less than 160 calories a serving.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eRemember to top off your bowl of cereal with some sliced fruit and low-fat or skim milk. Or if you're on the go, take along a piece of fruit, a container of milk or some yogurt.\u003c/p\u003e\u003ch4\u003eA word about cereal bars\u003c/h4\u003e\u003cp\u003eCereal bars may be a good breakfast option. Just be sure to look for those that meet the same guidelines as dry cereal and that are made with simple, wholesome ingredients, such as dried fruit, nuts and whole grains such as oats.\u003c/p\u003e\u003cp\u003eAlso, don't forget some fruit and low-fat milk or yogurt to round things out. Even fruit or yogurt cereal bars won't satisfy all your nutrition requirements for breakfast.\u003c/p\u003e","Quick and flexible breakfast options":"\u003cp\u003eA healthy breakfast doesn't always have to be a traditional breakfast menu.\u003c/p\u003e\u003cp\u003eHealthy breakfast options include:\u003c/p\u003e\u003cul\u003e    \u003cli\u003eCooked oatmeal topped with almonds or dried cranberries\u003c/li\u003e    \u003cli\u003eA whole-wheat pita stuffed with hard-boiled egg and a vegetable such as spinach\u003c/li\u003e    \u003cli\u003eA whole-wheat tortilla filled with vegetables, salsa and low-fat shredded cheese\u003c/li\u003e    \u003cli\u003eA smoothie of fruits, plain yogurt and a spoonful of wheat germ\u003c/li\u003e    \u003cli\u003eA whole-wheat sandwich with lean meat and low-fat cheese, lettuce, tomato, cucumber and sweet peppers\u003c/li\u003e    \u003cli\u003eFrench toast made with whole-wheat bread, eggs whites or an egg substitute, cinnamon and vanilla\u003c/li\u003e\u003c/ul\u003e","Fitting in a healthy breakfast":"\u003cp\u003eTry these tips for fitting in breakfast on a tight schedule:\u003c/p\u003e\u003cul\u003e    \u003cli\u003e\u003cstrong\u003eCook ahead.\u003c/strong\u003e Make breakfast the night before. Just reheat as necessary in the morning.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003eSet the stage.\u003c/strong\u003e Figure out what you'll eat for breakfast the night before. Then, set out dry ingredients and any bowls, equipment or pans. They'll be ready for use in the morning.\u003c/li\u003e    \u003cli\u003e\u003cstrong\u003ePack it up.\u003c/strong\u003e Make a to-go breakfast the night before. In the morning, you can grab it and go.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIf you skip breakfast because you want to save calories, reconsider that plan. Chances are you'll be ravenous by lunchtime. That may lead you to overeat or choose fast but unhealthy options \u0026mdash; perhaps doughnuts or cookies a co-worker brings to the office.\u003c/p\u003e\u003cp\u003eYour morning meal doesn't have to mean loading up on sugar and fats, and it doesn't have to be time-consuming to be healthy. Keep the breakfast basics in mind and set yourself up for healthier eating all day long.\u003c/p\u003e"},"has_flash":false,"flash_content_url":null,"flash_content_height":null,"flash_content_width":null}