10 Simple Swaps for a Healthy Breakfast

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The saying is true. Breakfast is the most important meal of the day. It keeps you energized and focused, and your food choices set the tone for the rest of your day. These simple breakfast swaps can set you up for success and keep your stomach from grumbling all morning.

Whole Fruit for Fruit Juice

You might think you’re starting the day off right with a huge class of OJ, but you may be shocked to learn that you’re downing 5 teaspoons of sugar in only a few gulps. Swap out your morning juice for an orange. This will out half the sugar while providing three grams of fiber that will help keep you full.

Peanut Butter for Butter

Stop slathering your toast in butter and start spreading on the nut butter. Yes, both are high in fat, but consuming the right type of fat is good for you. Butter is high in saturated fat, which will raise your cholesterol. Peanut butter is full of monounsaturated fats, which can lower cholesterol and reduce your risk for heart disease when eaten in moderation. Plus, nut butters contain protein, which will keep the hunger away until lunchtime. If you’re allergic to nuts, there are some great seed butters on the market that are also nutrition powerhouses.

Oatmeal for Sugary Cereal

Did you know that your favorite breakfast cereals have 3 teaspoons of sugar in each serving? Have you ever read the back of the box? We bet you can’t pronounce half of the ingredients. Swap out your childhood favorites for a more satisfying bowl of oatmeal. Oatmeal is inexpensive, packed with fiber, and has been found to lower blood pressure. Steer clear from the single-serve packages though. These are often packed with sugar. It takes minutes to make classic oats in the microwave, which you can top with nut butters or fruit.

PB&J for Breakfast Pastry

Half of the battle is grabbing breakfast on the run. The other half is swapping out one hand-held American favorite for another. Having a PB&J will satisfy your sweet tooth with the jelly and provide great nutrients from the protein-packed peanut butter. Upgrade your favorite childhood lunchbox staple by swapping out classic white bread for whole wheat.

Black Coffee for Fancy Latte

When was the last time you bought a coffee without flavored syrups, caramel drizzle, or whipped cream? Fancy coffee drinks are meant to be a treat, not a morning staple to keep you awake all afternoon. Switching to black coffee not only saves you money, but also hundreds of calories. The majority of the calories in a fancy latte comes from sugar, which might make you crash when you need the energy the most. Does drinking plain coffee sound like a death sentence? Add in your own sugar (15 calories/teaspoon) and whole milk for richness (9 calories/tablespoon).

Homemade Smoothies for Store-bought Smoothies

You ordered a smoothie instead of a milkshake, so you’re already winning, right? Wrong. Many store bought smoothies can be deceivingly high in calories. How does that happen? They add in frozen yogurt or additional sugar which the fruit does not need. Save yourself the calories by making your own smoothie at home. Blend together some fruit, yogurt, and a little bit of milk for a vitamin-packed breakfast.

Plain Yogurt with Fruit for Fruit-Flavored Yogurt

Most commercial yogurt is more like a dessert than a good breakfast option. Many fruit-flavored yogurts have more than four teaspoons of sugar! Swap out your fruity yogurt for some plain Greek yogurt with your own fruit toppings. You’ll be getting a lot more protein and half the sugar. Still not sweet enough for you? Drizzle a little bit of honey or agave to truly enjoy your breakfast parfait.

Canadian Bacon for Bacon or Sausage

People typically overload on carbs for breakfast, so adding protein into the mix is a great idea. Skip the bacon or sausage because of their high fat content and opt for the lower calorie, but still delicious alternative: Canadian bacon. Think about it this way: you can have two pork sausage patties for 270 calories, 24 grams of fat, and 11 grams of protein OR 2 slices of Canadian bacon for 90 calories, 4 grams of fat, and 11 grams of protein!

English Muffin for Bagel

Breakfast sandwiches are a great on-the-go staple, but they can definitely be a diet ruiner. If you start your sandwich with a bagel, you’re already clocking in at least 250-300 calories without adding the eggs or cheese. Swap out your bagel for a whole grain English muffin to save at least 150 calories and get a healthy dose of fiber.

Eating Breakfast for Skipping Breakfast

Skipping breakfast is sabotaging your weight loss efforts. If you think that skipping meals will help “save your calories”, you’re wrong. If you don’t have time to sit for a meal, take an apple with you or throw a granola bar in your purse. Can’t handle eating when you first wake up in the morning? Pack something to munch on mid-morning at your desk.

Want more healthy eating tips? Our personal trainers can help guide you on your fitness journey both in the kitchen and in the gym. Contact us today to schedule a free appointment with a Boost Fitness personal trainer.

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