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5 Healthy Breakfast Ideas for Busy Mornings

September 27, 2023

Whether you’re headed back to the office or your kids are headed back to school, fall often brings busy mornings and rushed breakfasts.

But is there a way around that? We asked a dietitian.

Skipping breakfast is never the answer.

Skipping breakfast will save on time and calories, right?

According to Allison Kallberg, RD, an outpatient dietitian at Hartford Hospital, that may not be the case.

“In my experience, people who skip breakfast seem to struggle more with cravings later in the day,” Kallberg says. “Making healthy choices is much harder when you’re feeling depleted and tired.”

And on top of that, skipping breakfast is associated with an increased risk of diabetes, heart disease and lower diet quality overall. Eating breakfast can also improve memory and the ability to focus.

“The work we do in a day is important,” says Kallberg. “Eating breakfast helps us be at our best.”

> Related: 4 Ingredients That Can Supercharge Your Smoothie

5 ideas for a healthy breakfast

When it comes to breakfast, the secret is to plan ahead.

“Have breakfast ready to grab and go in the morning,” Kallberg says. “It can be a meal you cook in advance or simple premade items, such as Greek yogurt and a piece of fruit.”

Not sure where to start? Try pairing a healthy protein source with a high-fiber carbohydrate, such as fruit or whole grain toast for sustained energy.

Here are five of Kallberg’s favorites:

1. Bananas sliced on top of whole grain oatmeal bread, with a handful of walnuts or almonds. The whole grain oats have fiber, B vitamins and minerals, including iron, calcium and magnesium. Try adding a nut butter spread for extra protein.
2. Eggs – however you like them served. Not only are eggs a great source of protein, they also offer something for everyone. Whether you prefer scrambled eggs with whole grain toast, or a tasty frittata you can make ahead of time, you can customize eggs however you like. For a delicious frittata, try adding protein such as ground turkey or chicken sausage, or vegetables like onions and broccoli.
3. Fruit and toast. Keep it simple with berries or melon along with peanut butter toast
4. Avocado toast. Not only is it trendy – it’s healthy, too. You can smash ripe avocado on whole wheat toast, or have it sliced with a fried egg and diced red peppers. And as a bonus, the healthy unsaturated fats in avocado are linked to a decreased risk of heart disease.
5. Yogurt parfait. Making an easy parfait is as simple as combining Greek yogurt, fruit and low-sugar granola for crunch. Layer it in a small canning jar or glass for a tasty mid-morning snack or breakfast.