Easy Breakfasts Make Big Health Benefits

By Veronica De Lira, Nutritionist


Nutrition classes and health studies always make a point of stressing the importance of fiber in our day-to-day diets. In much the same vain the world famous Mayo Clinic has pointed out fiber is great for healthy bowel movements, and also aids in protecting against diseases like diabetes and heart disease.


Keeping these health benefits in mind, I like to make sure my morning breakfast is fiber friendly. What you may not realize is that fiber is found in plenty of foods and is very easy to add to any meal. An added bonus is these fiber-rich, super foods generally add a ton of flavor and color to your meal. Here are some simple tips that will help add nutrition to your breakfast while not adding any time to your busy morning routine.


My favorite list of high-in-fiber super foods that I like to play around with during the breakfast rush is a simple list of four basic foods.

  • Blueberries
  • Raspberries
  • Blackberries
  • Strawberries (In 2016, one of our produce growers has begun to grow them commercially here in Arizona!)
  • Whole grain products



Then, I have my list of smart and healthy breakfast foods. This list regularly reminds me of how I can vary my breakfasts and make this meal exciting.

  • Oatmeal: Quaker whole grain oatmeal with blueberries and raspberries.
  • Whole grain English muffins: I add a side of my favorite berries.
  • Whole grain blueberry pancakes: An easy way to spice up your pancakes.
  • Smoothies: Add ice, bananas, spinach, berries, and almond milk for a refreshing and healthy drink
  • Whole grain slice of toast: Add berries on the side
  • Multi-grain cheerios with sliced bananas: Cheerios offers a variety of flavors to meet any individual’s taste buds, just a matter of deciding which one is for you.


These quick, easy bullets are a good reminder for any of us how worthwhile a healthy breakfast high in fiber can be for us. And children love berries! For some tips on how to get kids to eat breakfast, read How to Get Your Kids to Eat Breakfast.


Source Information: Mayo Clinic Staff. (2012, November 17). Nutrition and healthy eating. Retrieved September 4, 2015. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983






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