What is the Easiest and Healthiest Breakfast?

14 March, 2019
Starting the day with vitamins and nutrients is essential for maintaining energy levels. Here are some tips for the easiest and healthiest breakfast plans.

Are you looking for ideas for the easiest and healthiest breakfast? We’ve got some inspiration for you!

Starting the day with enough vitamins and nutrients is essential for maintaining healthy energy levels and moods. That’s why breakfast is the most important meal of the day: it consists of the first foods the body receives after several hours of fasting while you sleep.

However, morning activities and night shift jobs sometimes end up pushing the importance of breakfast aside. That’s why we’re going to tell you how to make this moment the best experience of the day with practical and healthy advice that let you optimize time while increasing your body’s energy levels with some of the easiest and healthiest breakfast ideas.

First, you need to know that dairy, fruit and grains are part of the foods that can’t be absent from a healthy and balanced breakfast. In addition, you can add meat products (like turkey or ham) and sweets in small amounts.

The key is to achieve a proper combination of these elements, according to your taste and resources. Take a look at these suggestions and choose the easiest and healthiest breakfast for you today!

Looking for the easiest and healthiest breakfast? Read: Four Chia Breakfasts You’ll Love

Suggestions for the Easiest and Healthiest Breakfast

The following aspects should be kept in mind when designing your breakfast:

easiest and healthiest breakfast

  • Dairy: 1 serving, which could be in the form of liquid or powdered milk, yogurt, or cheese.
  • Flours or grains: 1 serving. Good options are oatmeal, corn tortillas, bread, toast, crackers or cereal.
  • Beverages: 1 glass. You could choose between one glass of orange juice or your favorite fruit juice, and one hot drink, like tea.
  • Fruit: 1 serving.

At any rate, it’s recommendable to avoid foods that are high in fat or fried foods.

So, if you are looking for the easiest and healthiest breakfast options, you could keep in mind the following combinations:

Cereal with Milk

If you don’t have very much time and cereals are some of the foods that you like, this is an excellent option.

Keep in mind that there are several different kinds of cereals at the store. Some are geared more towards fitness and contain less sugar and more fiber, while others contain large amounts of sugar. Whichever one you choose, remember that balancing out your calorie intake is important.

With that in mind, some of the best options are sugar-free, like oatmeal. You could also use skim milk and fruit (as a sweetener for low-sugar cereal).

Fruit Salad

You can combine small amounts of fruits, like mangoes, papayas, grapes, strawberries and bananas.  

Keep in mind that this option is easy to digest and is a good option if you generally don’t need a lot of physical energy to carry out your daily activities. If you need more energy, however, make sure to include grains or eggs in your breakfast.

A Breakfast Sandwich

For this, all you need is toast (two slices), turkey or ham (1 serving) and cheese (one slice).

If you like, you could accompany it with jam and/or (a little bit of) butter, as well as with a healthy beverage like freshly squeezed juice or tea.

Reminders for the Easiest and Healthiest Breakfast

Breakfast should consist of roughly 20-25% of your daily calorie intake. With that in mind, make sure to give your body the necessary energy to start each morning and eat well throughout the entire day.

  • O’Neil, C. E., Nicklas, T. A., & Fulgoni, V. L. (2014). Nutrient intake, diet quality, and weight/adiposity parameters in breakfast patterns compared with no breakfast in adults: National health and nutrition examination survey 2001-2008. Journal of the Academy of Nutrition and Dietetics. http://doi.org/10.1016/j.jand.2014.08.021
  • Matthys, C., De Henauw, S., Bellemans, M., De Maeyer, M., & De Backer, G. (2007). Breakfast habits affect overall nutrient profiles in adolescents. Public Health Nutrition. http://doi.org/10.1017/S1368980007248049
  • Gibson, S. A., & Gunn, P. (2011). What’s for breakfast? Nutritional implications of breakfast habits: Insights from the NDNS dietary records. Nutrition Bulletin. http://doi.org/10.1111/j.1467-3010.2010.01873.x
  • Fundación Española de Nutrición. Claves importantes para un buen Desayuno.
  • Fundación Española de Nutrición. Desayuno y rendimiento intelectual. https://www.fen.org.es/index.php/articulo/desayuno-y-rendimiento-intelectual