20 suggestions for a great and healthy breakfast

1. Maintain consistent portion sizes. Many people believe that a perfect breakfast should include three different nutritional combinations: a whole grain carbohydrate, a dairy product of some sort and a portion of fruit. All this together loads around 300 calories into your body. An egg is a good option for a protein-rich breakfast. Here are some suggestions:

A bowl of high fiber flakes, with some strawberries and some low-fat milk.

A granola bar, an apple and a glass of cold milk.

A bowl of yogurt with fresh fruit cut into it, accompanied by a slice of whole grain toast.

A poached egg, a fresh fruit salad, a glass of low fat milk and a slice of whole grain toast.

2. Try a bowl of sweetened brown rice and put the cornflakes aside for the moment. Brown rice is, after all, not only a great source of fiber, but also full of vitamin B, which will give you lots of energy. Cook the brown rice the evening before, and in the morning, place some in a bowl along with one spoonful of honey, a handful of raisins, some finely chopped apple and a sprinkle of cinnamon.

3. Prepare a fruit drink for yourself. Blend some strawberries and a banana together, adding a little ice, too. This is a perfect breakfast that is also loaded with antioxidants. You could even add a cup of yogurt to the drink and strengthen your bones while you’re at it.

4. Use organic eggs. Not that much more expensive than normal eggs, organic eggs are loaded with omega-3 fatty acids. They reduce symptoms of depression as well as the risk of atherosclerosis.

5. Try sprinkling a teaspoon of crushed flaxseed over your cornflakes, your yogurt, your egg or your fruit drink. Flaxseed is an excellent source of omega-3 fatty acids.

6. Use “benecol” rather than butter. This newly developed soft spread contains heart-friendly stanols. Research shows that consuming two tablespoons of benecol per day can reduce cholesterol levels significantly.

7.  Try eating things you might normally eat at lunch at breakfast instead. For example, replace your buttered toast with some tuna on toast. Don’t forget that tuna is a great source of protein as well as omega-3 fatty acids. You could also try some salmon on toast.

8. Make your own granola. Those sold at the supermarket are full of sugar and fat. All you need to make your own granola is two cups of oats, one cup of dried fruit and some brown sugar. Mix this all together and then spread on a pan and bake in the oven for three to five minutes. Keep in a tightly covered jar or bowl.

9. Don’t forget your fiber. Experts say you should be consuming 25-30 grams of fiber daily and note that people who eat two bowls fiber-rich cereal every day cut the amount of fat they eat by 10 percent.

10. Try to eat grapefruit a few times a week. Grapefruit is packed with folate, which helps reduce the risk of stroke. But be careful about consuming grapefruit if you take certain medicines, since grapefruit and grapefruit juice can interact with some medicines.

11. Drink some green tea at breakfast. In addition to protecting your heart, green tea may also help you lose weight. It speeds the rate of calorie burning in the body and increases the levels of fat used by the body.

12. Add soy milk to your cereal. Soy milk protects the heart and strengthens the bones.

13. Take vitamin supplements. If you are going to take vitamin supplements, breakfast is the perfect time to do so as the food consumed at breakfast will protect your stomach and will increase the body’s ability to process the minerals and vitamins you are taking.

14. A nutritional expert suggested mixing together half a cup of peanut butter, a quarter cup of nonfat dry milk, three cups of cornflakes and two tablespoons of honey. Divide this mixture into 10 portions and place in bags and then refrigerate for a healthy breakfast snack later.

15. Add half a cup of blueberries to your cornflakes. Studies show that blueberries slow down the aging of the brain and help protect your memory. Blueberries also contain valuable antioxidants.

16. Drink three glasses of freshly squeezed orange juice every morning. The vitamin C in these glasses of orange juice will strengthen your immune system and reduce your cholesterol levels. If three glasses seems like too much, you could eat a couple of oranges.

17. Eat a bowl of strawberries three times a week -- or any other fruit high in vitamin C. Strawberries have countless health benefits, including the ability to help protect your eyes. A study of 247 women showed that adding vitamin C supplements meant a 75 percent reduction in the incidence of cataracts. Of course, it’s always better to add vitamin C to your diet through the fresh foods you eat. And when it comes to strawberries, they are also rich in antioxidants and have a low glycemic index.

18. Don’t forget kiwis when it comes to breakfast. Kiwis have been shown to help reduce the risk of premature death by 30 percent for those who eat them thanks to their high vitamin C content!

19. Try to eat at least five grams of fiber at breakfast. You could do this by making sure you have a large apple, a half bowl of whole grain flakes, a bowl of blackberries or two slices of whole grain rye toast.

 20. Mix together a bowl of yogurt with 30 grams of crumbled dark chocolate. Dark chocolate is full of antioxidants, and while it works to reduce levels of bad cholesterol and make your arteries more pliable, the calcium in the yogurt will also help strengthen your bones.