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Things to Eat for Breakfast that are Healthy and Fast!

Updated on April 12, 2012

So You Want a Healthy Breakfast on the Go?

If you are like most people, you are in a rush in the morning. You want "breakfast on the go," but often you either skip breakfast, or else grab something fast--even if it is not healthy. People often reach for a donut, pastry, or muffin, but these are generally not good breakfast choices. They are high in fat and sugar. They provide hardly any nutrients and you'll probably feel hungry again before the morning is over. Learning to eat a healthy breakfast on the go is easy--if you are willing to develop some new habits. Here are some good ideas for healthy items to add to your breakfast-on-the-go menu:

1 - Start Your Day With Fruit

Starting your day with a piece of fruit is a great on-the-go option. After all, we should be eating several servings of fruit per day, so why not get started with breakfast? Obvious choices for a portable breakfast include bananas and apples, which don't need any preparation. Or, if you like grapes, just pluck and rinse a bunch ahead of time, then pack them in a baggie that you can take with you. Or, peel and segment an orange the night before and have it ready to go in the morning. With just a little bit of advance prep time, you can start a great new habit of having fruit every morning.

2 - Include Some Portable Proteins

Fruit is important, but you should also start your day with some protein. This will help you stay satisfied longer.

Although eggs have a bad reputation, they can be part of a healthy diet if eaten in moderation (of course, always check with your doctor if you have high cholesterol or other health problems). Hard boiled eggs are one of the easiest ways to prepare eggs. Boil and peel the egg the night before and pop it in a container.

Yogurt is another good, high protein option. Low-fat yogurt smoothies are available at most grocery stores and are very portable.

Low-fat trail mixes with granola, nuts, and dried fruits are also good. Just be careful to watch the fat content, as granola can be high in fat.

It may sound strange, but even a peanut butter sandwich on whole wheat bread is a better breakfast than a muffin. The peanut butter provides protein and the whole wheat bread provides whole grains and fiber.

All of these items will give you much more protein and nutrients than a sugary, high-carb muffin or pastry.


3 - High Fiber Cereal

High fiber cereal is a good way to start your day, and believe it or not there are some very tasty high fiber cereals on the market these days. They provide just the right satisfying crunch to get you started with your day. If you don't have time to eat it at home, pack some in a baggie and munch on it dry on the way to work. You can chase it with a carton of low fat milk and a banana and it'll be just like you ate it from the bowl!

4 - What About Coffee?

While you might be willing to eat healthier breakfast foods, you probably do not want to give up your morning coffee! The good news is, you don't have to. Coffee in moderation may actually be good for you, since it is high in anti-oxidents. The problem with coffee is what you add to it. If you take it with lots of cream and/or sugar, consider cutting down. Even a gradual decrease is going to help you cut fat and calories. Try decreasing your sugar in half, and using low-fat or skim milk instead of half and half. It won't take you long to get used to the change, and over time it will make a big difference in your fat and sugar intake.

Sage Carter shares ideas, information, and advice for better living. Visit her at


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