According to nutritionists, dietitians, doctors and food gurus, breakfast is the most important meal of the day. Why is this? Quite simply, it’s what we need to refuel our bodies with energy after our overnight fast.

Without breakfast, we lack the energy necessary to keep us going until lunch. But with today’s hectic lifestyles, too often we end up rushing out of the door with little more to sustain us than a cup of coffee.


For those of us in a hurry, the ideal solution is a healthy breakfast that’s easily prepared with minimal disruption to our routines. However, choosing the wrong type of food such as those high in sugar, may temporarily satisfy your hunger but before long you’ll be hungry again. Ideally, breakfast should fill you up, providing a slow releasing energy source and of course, be tasty and enjoyable.

Speedy Breakfasts at Home

The healthiest breakfasts include a mix of high-fiber carbohydrates and protein to keep you full for longer and your energy levels constant. Foods such as oats, bran based cereals, whole wheat bread, low fat yogurt and milk tick all the right boxes.

A bowl of cereal with milk only takes a minute to prepare as does a pack of instant oatmeal. Keep a wide selection of different cereals to stave off boredom.  Mash a banana onto whole wheat toast, or spread a bagel spread with peanut butter for healthy and quick breakfasts.

Why not throw some fresh fruit and low fat yogurt into a blender for a great tasting, nutritious smoothie to start to your day. For something different, pop a soft tortilla under the grill while scrambling an egg in the microwave. You could add a chopped tomato and mushrooms for variety.

Grab and Go Breakfasts

Fruit such as bananas, apples, pears or individual bags of dried fruit and nuts are quick and healthy portable food items.  Crispbreads, together with an individual pot of low fat cream cheese is another choice as are breakfast biscuits, such as Belvita, but watch out for the sugar content.

Buy small bottles of fruit smoothies to keep in your fridge for those days when you don't have time to make your own. Alternatively, keep some individual yogurts or ready made oatmeal that can be heated at work.

Healthier Breakfast Takeaways

Fast food outlets aren't all bad news on the health front as many now provide healthier selections on their menus. McDonald's egg McMuffin or hotcakes (without syrup or margarine) are reasonably low in fat and high in protein. Burger King’s ham omelet sandwich and French toast sticks are also a sensible choice.

If you’re near a Dunkin' Donuts, you could try the Blueberry bagel or wheat bagels which both provide 330 calories. Over at Jack in the Box you can tuck into their Breakfast Jack for 290 calories and at Starbucks if you fancy a muffin, stick to those described as low or reduced-fat.

Whether or not you’re in a frantic rush every morning, always try and make time for breakfast. After all, studies show time and again that people choosing to eat a healthy breakfast tend to have the lowest BMIs, are less stressed and have a healthier heart those skipping it altogether.

With so many fast food breakfast choices available, there’s really no reason to miss this important meal of the day and you’ll feel much better for it.