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5 Quick and Easy Healthy Breakfast Ideas for College Students


Hi Emilia,

Skipping breakfast every day is a bad habit that many people are guilty of when they have no time to fix breakfast, lack of appetite early in the morning, want to get more sleep, or simply to cut calories.

Skipping breakfast regularly is detrimental to health and it is not going to make you lose weight. A new study (published in American Journal of Nutrition) found that not eating breakfast can make you fat, make you lose metabolic control, which will eventually lead to heart disease and/or diabetes.

If you feel sluggish, crappy or woozy throughout the day, you should eat a good healthy breakfast to start your morning off right.

Making a healthy, well-balanced breakfast need not take up a lot of your time. If you plan ahead and decide what you are going to eat for breakfast the next morning, you can whip up breakfast in as little as 10 minutes, or less.

These healthy breakfast recipe ideas are great for college students as they are quick to make and call for cheap and simple ingredients that are not going to break your budget.


What to Eat for a Healthy Breakfast?

1. Packed with nutrition, eggs makes an excellent breakfast choice. Egg protein help you feel full longer so you are less likely to snack later in the day. Moreover, eggs are a great source of lutein, an important antioxidant that keeps your eyes healthy and maintain good vision.

Eggs are extremely cheap and highly versatile. You can boil, scramble, or poach eggs and serve on multigrain toast. If you want an easy grab and go breakfast, I suggest hard boiled eggs. Make a dozen the night before and keep them in your refrigerator. Hard boiled eggs should stay fresh for a week with the shell on.

To shorten preparation time, you can cut up some of your favorite vegetables such as green peppers, carrots, broccoli, or mushrooms ahead of time and add them when making an omelet for breakfast.



2. I am a huge fan of breakfast smoothies because they are incredibly simple to prepare and provide an instant energy boost. Another thing that I really like about smoothies is, smoothies count towards your 5 daily fruit and vegetables.

Place frozen fruits such as bananas, peaches, mangoes, strawberries, raspberries, or blueberries in a blender. Ten add low fat or fat free milk to reduce calories of your smoothie. If you are lactose intolerant, use soy milk, or 100% fruit juice. Blend until thick and creamy.

You can also add a sprinkle of sesame seeds, flax seeds, or chia seeds for extra nutrition and flavor. This is my favorite vegetable breakfast smoothie combo – cucumber, celery, spinach, tomato and low fat plain yogurt.



3. A fresh fruit cut up and serve with a dollop of low fat yogurt is another healthy way to start your day. Just about any kind of fruit is great with yogurt, but I personally like apples, pineapples, strawberries, blueberries, and mangoes because they are naturally sweet in taste.

If you really don't have time to eat breakfast at home, you can opt for dried fruits or fresh fruits that can be consumed in the car. Bananas, like blueberries, are easy to eat and not too messy.

Alternatively, have nuts for breakfast. Eating a handful of good quality almonds gives you a perfect balance of protein, fats and carbohydrates, and will help start proper digestion for the rest of your day.



4. Breakfast cereals can be a healthy breakfast choice only if you eat the right kind. Unfortunately, many boxed cereals sold at your local grocery stores or supermarkets contain a lot of added sugar and salt. Some well known brands have more sugar per serving than a jam doughnut!

So how do you pick healthy cereal? Carefully read the "Nutrition Facts" panel and the ingredients list on the side of the package. Do not be deceived by the marketing hype on the front.

Look for words such as "whole wheat" or "wheat bran," not just "wheat". You also want to choose cereals that contain high-fiber grains, such as barley, buckwheat, millet, oats, and rye. Protein content should be at least 3 grams per serving, and  the total carbohydrate-to-sugar ratio should be no less than four to one. In addition to that, look for the "five and five" rule, meaning less than 5 grams sugar and at least 5 grams dietary fiber.

Put the package back if you see stuff like hydrogenated oils, dyes or artificial colors, and/or chemical preservatives on the ingredient list.

Breakfast cereals such as General Mills Wheaties, B&G Foods Cream of Wheat, and Kellogg's All-Bran have low calorie content. If you want to add more dietary fiber into your diet, eat General Mills Raisin Nut Bran, or Homestat Farm Wheatena.

To get more protein, add milk to cereal. To increase the absorption of iron, add Vitamin C-rich fruit juices such as grapefruit, orange, or tangerine.



5. There is nothing so satisfying than a bowl of steaming hot oatmeal porridge on a cold morning. Oatmeal is pile high with soluble fiber, iron, and many vitamins. In particular, oats contain Vitamin B, which is essential for proper brain and nervous system function so you stay alert and active throughout the day.

Steel cut oats are slightly more nutritious than rolled oats or quick oats because no heat is used in making steel-cut oats. That means very little nutrients are lost. While I cannot deny that instant oatmeal offers convenience, some flavored varieties can be quite unhealthy and, not to mention, expensive.

You can cook oats in a slow cooker, or combine oats and water together, and bring to a boil. Cover and leave overnight. Then warm it up in the morning for breakfast.

If you are not a fan of oatmeal, or bored with your usual bland oatmeal routine, try these delicious ideas and toppings to make oatmeal porridge more exciting.






By Diane Hanson

I know it's very bad to skip breakfast but I can't help it. I have to rush off to school and simply don't have much time to eat breakfast every morning. Come mid morning, I would be so hungry that I sometimes grab twice as many snacks to eat before going to my next class. As a result of not eating breakfast and binging on unhealthy stuff, I often get sudden severe stomach pains, which I suspect it may be from gastritis. Can you suggest some really good, quick and easy healthy breakfast ideas for college students? Thank you. – Emilia, Perth.

quick and easy breakfast ideas

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