According to the Mayo Clinic, starting your day with a healthy breakfast can keep you from eating unhealthy treats later. Start with these recommendations for healthy breakfast foods, including delicious smoothie and omelet recipes to save!
4 Healthy Breakfasts to Start Your Day
After you eat, food particles leave behind bacteria on your teeth that produce acid and may lead to tooth decay. Simple carbohydrates found in unhealthy breakfast foods and some fruit types can cause more acid to build upon your teeth. That is why whole-grain, low-sugar cereals, wholesome smoothies, and the other recommendations on this list are better for your teeth.
Some foods can neutralize acid on your teeth. Offering these teeth-friendly foods for breakfast helps protect teeth from acids and bacteria. These foods include nuts, apples, and pears. You can add nuts, apples, and pears to the side of all of the following breakfasts:
- Whole-grain, low or no added sugar cereals
- Start the day with whole-grain, low-sugar cereals
Whole grain cereals low in sugar are a quick and healthy breakfast. Unfortunately, sometimes unhealthy cereals can be sneaky, and it isn't as obvious which ones are good for you. Check the label for the amount of added sugars, look for cereals that list a whole grain first, and watch for cereals high in fat and sodium. You can add plant-based, skim, or organic milk and fresh fruit to the following hot cereals:
- Homemade oatmeal or oat bran
- Cream of wheat
- Fruity and filling smoothies
Smoothies are delicious breakfast options. The healthiest smoothies will combine fruit, healthy fats, protein, and fiber.
- Low-fat milk, soy milk, almond milk, cold green tea, or yogurt
- Frozen fruit such as berries, peaches, or frozen banana
- A scoop of protein powder or chia or flax seeds
- Leafy greens such as spinach (you'd be surprised how sweet the smoothie tastes even with greens in it!)
- Crushed ice
- Blend and serve
- Yogurt for quick, on-the-go breakfast
A serving of plain yogurt or Greek yogurt is a quick breakfast if you're on-the-run. It is full of calcium and probiotics that can keep your digestive system healthy. You can customize your morning yogurt with various toppings to make a wholesome and filling treat:
- Chia seeds or flax seeds
- Sliced fruits
- Hearty and protein-filled omelets
If you have time for a hot breakfast, eggs are full of protein. Protein helps the body strengthen muscles and bones and provides good energy for long days. A small sprinkle of cheese, sliced veggies, and greens can turn eggs into a hearty omelet. If you're watching calories, be sure to count how much cheese and other toppings you put in your dish. Cheese can take up a good portion of your daily recommended fat and cholesterol.
The recipe below is for a healthy, veggie-stuffed omelet. But it would help if you mixed things up a bit by tossing a mix of these calcium-rich foods listed by the National Osteoporosis Foundation.
- 2 whole eggs or four egg whites
- 2 tablespoons low-fat milk
- 2 tablespoons broccoli
- 2 tablespoons mushroom slices
- 4 tablespoons low-fat mozzarella cheese
- Spray cooking oil
- Cooking utensils
- This dish cooks quickly, so get everything ready before you start cooking.
- Cut the broccoli into small, 1/4 inch cubes and set them aside. Broccoli is naturally high in calcium but cooks slowly, so small pieces work best in dishes that cook quickly.
- Mix the eggs and milk until the mixture looks slightly frothy or bubbly.
- Spray your omelet pan or skillet with cooking oil and put it over medium heat on the stove.
- When the pan gets hot, pour the egg and milk mixture into the pan and gently lift it off the burner.
- Swirl the egg mixture gently to coat the pan's bottom and place it back on the stove.
- When the omelet's surface begins to set up, sprinkle the broccoli and mushrooms over the surface.
- Cook the omelet until the eggs are cooked solid throughout.
- If you have a food thermometer, test the eggs' center to ensure they have reached an inner temperature of 165 or more.
- Sprinkle the cheese on one half of the cooked egg's surface.
- Use your spatula to fold the side of the omelet with no cheese over the cheesy side.
- Serve your breakfast with a slice of whole-wheat toast, a glass of cold milk, favorite fruit juice, or seasonal fresh fruits.
You can increase your options for healthy breakfast ideas by making small changes to your diet. Just don't forget to brush and floss after enjoying your healthy morning meal.
Make sure your breakfast doesn't hang around on your teeth or your breath. Shortly after eating, brush your teeth at least two minutes to remove bacteria and plaque and prevent tooth decay. Breakfast can be a delicious and exciting meal once you have various options to customize and add different flavors. You will start your day with a healthy, yummy treat, but you'll also start the day with the stuff your body needs!
This article is intended to promote understanding of and knowledge about general oral health topics. It is not intended to be a substitute for professional advice, diagnosis or treatment. Always seek the advice of your dentist or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment.