How to Choose Healthy Breakfast Foods

Apr 3, 2014 by

A healthy breakfast meal should contain a variety of foods, including fruits, vegetables, whole grains, lean protein and low fat dairy.

Eating breakfast has been shown to help boost brainpower, manage weight, and improve nutrient intake. A great and healthy breakfast should be according to foods high in carbohydrates as well as energy foods to provide energy for the day. Some common healthy combinations include bacon, eggs and brown toast. Another combination can be toast, muesli, cow’s milk along with a fruit of your choice.

Here are some healthy breakfast foods ideas:

Healthy Breakfast Foods Ideas

Healthy Breakfast Foods Ideas


For a wide range of vitamins, antioxidants and fibre, try to eat a minimum of two serves of fruit each day. A serving of fresh fruit weighs about 150 grams. This means a cup of fruit salad (pictured), one medium apple, two small kiwifruit or half a punnet of strawberries. Fresh, seasonal fruit is best in terms of taste and nutritional content. Frozen fruit is good for making a quick smoothie.


Start your day with some protein at breakfast and you’ll be less inclined to reach for a sugary snack mid-morning because of protein’s blood-sugar-balancing effects. One or two free-range boiled or poached eggs make a perfect breakfast choice. Not only are eggs a great source of quality protein, they are bursting with vitamins and minerals and therefore are great value for money. You could also have about 200 grams of unsweetened natural yoghurt, a matchbox-sized piece of cheese or perhaps a small handful of raw, unsalted seeds and nuts.


After the night’s fast, quality complex carbohydrates provide us with the energy we need to start your day. Avoid high-glycaemic index (GI) refined carbohydrates for example sugary cereals and white toast. Instead, choose minimally processed foods that raise blood-sugar levels gradually and provide you with more energy for longer. Try a couple of pieces of wholegrain bread or half to three-quarters of just one cup of porridge or cereals made from oats, quinoa, amaranth or buckwheat. Measure your grains according to the serving size around the packet as we often pour greater than we should.

Healthy Breakfast Foods

Healthy Breakfast Foods


The recommended daily intake of vegies is five per day. However, most nutritionists can explain to you should be the bare minimum for sufficient fibre, vitamins, minerals and antioxidants. To help you reach your quota, then add vegies to your breakfast. Not only will adding a few of rocket to your toast taste good, it can help kick-start the digestive process. A few spears of asparagus along with a big handful of mushrooms or baby spinach will also be lovely at breakfast.


A satisfying breakfast also needs to include some good fat. A few slices of avocado are perfect. Not only does avocado contain good cholesterol-lowering monounsaturated fat, it’s also packed with fibre and over 25 other essential nutrients and antioxidants. Other ways to get your serve of good fats really are a small handful of raw seeds and nuts, a couple of teaspoons of nut butter or tahini spread on toast or adding half a tablespoon of flaxseed oil for your smoothie.

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