Breakfast Ideas

Quick Healthy Meals for Breakfast

Of course, what you eat for breakfast matters. "Complex carbohydrates are the cornerstone of the most beneficial breakfasts because they produce a long-lasting supply of glucose for the brain and body," Bissex says. "Breakfast should also contain protein, fiber, and some fat to help children and adults feel fuller longer."

Translation: Go for fortified whole-grain breakfast cereals, such as Wheat Chex or oatmeal prepared with milk instead of water. When topped with fresh, dried, or frozen fruit, breakfast cereals make quick healthy meals that are ready in a snap.

Time is always tight in the morning, but by keeping breakfast simple so you're sure to include it even on busy days. Here are some more quick healthy meals to get your day started that are good for the whole family:

• Whole-grain toast topped with 1 1/2 ounces melted reduced-fat cheddar cheese; 1 cup cubed fruit
• Peanut butter pancake roll-ups: microwave two small frozen pancakes and spread with 2 tablespoons peanut butter; 1/2 cup grapes; 8 ounces 1% low fat or skim milk
• Cooked oatmeal with applesauce swirled in; topped with raisins and chopped almonds; 8 ounces low-fat yogurt
• 2 ounces smoked salmon on 1/2 whole-wheat bagel with low-fat cream cheese; 1 cup berries; 8 ounces 1% low-fat or skim milk
• 8 ounces coffee flavored yogurt with 1/2 cup toasted wheat germ cereal mixed in; 1 plum or nectarine
• Egg and pita sandwich: 1 egg scrambled in 1 teaspoon olive oil stuffed into whole-wheat pita pocket and topped with salsa; 8 ounces 1% low-fat or skim milk
• Breakfast parfait: Layer 1 cup low-fat yogurt; 1/2 cup crunchy whole-grain cereal; and 1 cup fresh, chopped fruit, or whole berries

(article from web-md.com)