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8 Little Ways to Make Your Breakfast Healthier (Even on the Weekend)

By making only a handful of small changes to your morning routine, you can start your day with a healthy boost.

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Morning Breakfast - toast sandwich, egg, bacon, and vegetablesShutterstock / DronG

Find a Healthy Balance

The best way to eat a healthy breakfast is to include a full array of nutrients on your plate. You’re going to want half the plate dedicated to fruit and vegetables (yep, veggies at breakfast!), a quarter of the plate for protein and a quarter for whole grains.

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Amish baked oatmealTaste of Home

Eat More Whole Grains

Swap out processed carbs for whole grains whenever possible. Most every grocery store now has whole grain pancake mix along with whole grain bread for toast. Cereals like oatmeal, cream of wheat and muesli are also comforting, filling breakfast options chock-full of vitamins and minerals. Give one of our Grandma-approved oatmeal recipes a try!

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Turkey breakfast sausageTaste of Home

Choose Smart Meats & Dairy

While breakfast meats like sausage can be tempting, they’re often packed with preservatives and loads of unhealthy fats. Choosing a leaner turkey breakfast sausage would help make your breakfast more healthy. If you love full-fat dairy like cream, half-and-half or whole milk in your coffee or poured over your cereal, try bumping down to 2% milk.

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Veggie omelet with goat cheeseTaste of Home

Don’t Forget About Produce!

Whether it’s topping your pancakes, oatmeal or cold cereal with fresh fruit or adding vegetables to an omelet or breakfast sandwich, bulking up your morning meal with produce is important. Fruit and veg are packed with fiber which help keep you full longer, leaving less room for indulgence in the morning.

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Overnight oatmealTaste of Home

Prep the Night Before

By packing up some fresh fruit, yogurt and granola or preparing overnight oats, you can quickly enjoy a healthy breakfast in the morning. Just rinsing fruit and chopping veggies the night before will increase the likelihood of them making their way into your breakfast! Egg bakes and casseroles (like this gorgeous strata) can be started the night before if you’re planning to entertain over brunch.

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Blueberry fruit smoothieTaste of Home

Try Making a Smoothie

If you can’t stomach a big breakfast in the morning, blend up a healthy breakfast smoothie. Smoothies are the perfect vehicle for all of your major food groups: protein, fat and carbohydrate. Fresh fruit, veggies, milk and yogurt provide healthy, complex carbs. Nuts and nut butters, seeds and protein powders are great ways to include protein and fat.

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Bowl of yogurt with strawberries and granola over a rustic wood background.Shutterstock / JeniFoto

Use Portion Control

The most important aspect of a healthy breakfast is portion control. Watch out for the hidden sources of empty calories that can add up. Fruit juice, for example, carries a heavy load of calories per ounce so try serving in small glasses. Keep an eye on how much syrup, butter, cream and sugar you’re adding, too.

We love this trick to curb overeating.

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Healthy superfood: pumpkin seeds, sunflower seeds, flax seeds and chia on wooden tableEkaterina Kondratova/Shutterstock

Add Some Seeds

Bringing nuts and seeds into your breakfast is super easy, delicious and seriously nutritious. By sprinkling chia, flax, hemp or pumpkin seeds on top of your oatmeal, pancakes, waffles or cereal, you’re adding healthy fat and protein with a satisfying crunch! It will help you feel energized and satisfied longer.

Here’s how to have a healthy breakfast on the go!

Christina Manian, RDN
Christina Manian is a Registered Dietitian/Nutritionist based out of Boulder, Colorado. Hailing from Boston, Massachusetts, she has been involved with the nutrition departments of Brigham and Women's Hospital, Boston Medical Center, Dana-Farber Cancer Institute and Mass General Hospital. She completed her nutrition education at the Mayo Clinic with a focus on medical nutrition therapy and most recently practiced clinical nutrition at the University of Minnesota Medical Center. While her background has largely been in the clinical setting, Christina embraces and is shifting her focus towards wellness nutrition as the backbone to optimum health.
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