Best Breakfasts

Cereal is an ever-popular breakfast food, but not all cereals are created equal. Some are so high in sugar they make chocolate cake look healthy! Allan Borushek, dietitian and author of the best-selling The CalorieKing Calorie, Fat and Carb Counter, still recommends a cereal-based breakfast because it's an opportunity to get your daily dose of fiber. His salubrious granola-style breakfast is exemplary of cereal done right - provided portion size is moderate of course:

"I have a mix of rolled oats, roasted seeds (sunflower and pumpkin), roasted almonds or pecans, diced dried apricots, raisins, wheat germ, topped with sliced fresh banana, strawberries, blueberries or raspberries and low-fat milk or soy milk. It's a colorful, tasty, nutritious mix that starts the day with a healthy dose of fiber, antioxidants, protein and so on, and fuels the body right through the morning."

You can build your own cereal similar to his, adding your favorite grains, dried and fresh fruits, and nuts.

The Calorie King also advises reading the ingredient list and nutritional information when choosing a cereal, to ensure it is low in sugar and high in fiber, and adding extra fresh and dried fruits to the mix. Healthier cereals include:

Oatmeal is a popular breakfast, but be wary of flavored instant oatmeal which is highly processed and usually has a lot of added sugar. Go for regular oats and try adding grated apple, chopped banana, dried fruit or nuts and top with low-fat milk. A teaspoon or so of healthful flaxseed oil or ground flaxseed can also be easily added to oatmeal.

CK member, Diana, shares this great oatmeal recipe:

1/3 cup hearty thick cut oats
4 Tbsp Oat Bran
½ serving dried fruit (craisins, prunes, raisins, apricots, etc.)
1/4 cup skim milk
½ cup water
1 tsp vanilla extract
dash salt and cinnamon

Mix everything together in a large bowl and cook in the microwave for 4 minutes. Take out, add sweetener and then place back in the microwave for another 2 minutes. Watch carefully to make sure it doesn't bubble over. Let stand for a minute or so. Add a sprinkle of brown sugar and a drizzle of honey. Serve with a side of fruit or cottage cheese.

It's about 350-375 calories total and has a lot of nutrients and vitamins, plus fiber and protein.

Attention traditional breakfast eaters! You don't have to surrender your eggs and bacon for soy milk and carrot juice to eat a healthy breakfast. Just make a few adjustments, such as replacing bacon with turkey bacon.

Try these smart ideas from CalorieKing.com members.

Jes makes over a Dunkin Donut special:

1 Thomas' carb consider or carb counting whole wheat bagel - toasted
1/4 cup egg beaters
1 Boca veggie burger patty, warmed in pan with no oil
1 slice Kraft 2% singles, melted on the egg

I usually don't eat "low carb" stuff but the Thomas' bagels are little, low calorie, and provide about 12-17 grams of protein (oh and taste really good). And all that protein helps me get through the morning and helps in boosting my intake (I rarely hit my mark). If you don't have time in the morning you can cook the pieces, put them together and then zap it in the morning wrapped in a paper towel.

260 cal, 5 g fat, 32 g carb, 29 g protein, 13g fiber.

Diana  suggests a quick one bowl breakfast:

2 eggs
1/4 cup egg beaters
1 cup frozen spinach, broccoli, peppers, whatever ya like
1/4 cup skim milk
Seasonings like black pepper, chili powder, garlic powder or whatever's on hand
2 Lightlife Canadian bacon slices, chopped
A few pinches of shredded cheese or grated parmesan

Throw everything into a big bowl and mix. Blast in microwave on high for 1 min 30 sec, take out, stir and repeat. Take out, stir one more time, making sure to thoroughly incorporate any remaining liquid, add cheese of choice and return to the microwave for another minute.

CK dietitian, Joan Bushman, shares her favorite Sunday breakfast:

"I scramble two eggs with ¾ cup fresh or frozen vegetables, such as sliced bell peppers and add some fresh basil, parsley or some garlic and seasonings. I often throw in a small amount of brie or feta cheese as well. After scrambling all together and adding wholegrain toast, I serve it on nice china, go out on the patio, and enjoy the sea breeze and garden views with my breakfast; I love ambiance!"

Many breakfast foods are easy to eat in five minutes, or quick to prepare and take in the car. However, be aware that many "on-the-run" breakfasts are not nutritionally adequate.

For example, breakfast bars may not be as nutritious as cereal of the same name; you also miss out on nutrients from toppings such as milk and fresh fruit. Breakfast bars and diet shakes are often extremely high in sugar, leading to mid-morning blood-sugar crashes.

Check out these healthier ideas from CK members:

Sarah :

Banana, cut down the middle, with peanut butter in between the two pieces of banana.

Miriam:

Smoothie of 2.5 oz of frozen fruit, 4 oz of low-fat yogurt, juice of one freshly squeezed orange, 1/2 oz of flax seed and one serving (0.9 oz) of All Bran, Extra Fiber. (Cals: 371 /carbs: 78/ fat 7.4/ fiber 15.9/protein 11.9)

Eli:

Non-fat vanilla yogurt with fresh berries and/or sliced bananas mixed with a handful of granola.

If you don't like breakfast foods, or just want a refreshing change for your morning meal, check these out!

From Jules (a Peanut Butter Nutter):

Take equal parts peanut butter and wheat germ mixed together and spread on a toasted waffle and top with some type of fruit, preferably bananas or blueberries.

Bonnie's real meals:

For me breakfast is the first meal and I don't go for traditional - a 93% lean burger on a whole wheat bun, grilled chicken breast or eggplant parmesan can be filling and easier to face than eggs or cereal first thing in the morning.

Molly's breakfast beans:

I take 1/2 cup fat-free refried beans and some mozzarella cheese on a whole wheat tortilla, put it under the broiler until the cheese is melted, then top it with some salsa.

A "PB-and-nana-eggo sandwich" from Sarah:

Two Special K eggo's with 1 tbsp reduced-fat peanut butter spread on one side, take one small banana (slice or smash) put on the eggo's and voila! PB-and-nana-eggo sandwich!