A balanced breakfast usually includes protein, fiber, and plenty of nutrients. If you want a healthy start to your day, consider these:
Fruits
Fruits are a light and convenient breakfast choice. They are low in calories but rich in fiber, vitamins, minerals, and natural sugars. Bananas, cantaloupe, papaya, mango and oranges are high in potassium, while fruits like oranges, papaya, guava, kiwi, strawberries, cherries, and lychee are rich in vitamin C.
Most fruits provide polyphenol compounds and antioxidants. Guava is high in lycopene, while purple plums are rich in anthocyanins. So be sure to consume a colorful variety of fruits to get more antioxidants.
An important thing to note is that whole fruit has higher fiber content than fruit juice, and many commercial fruit juices have added sugar. Whenever possible, choose whole fruit over juice.
Eggs
Eggs are a simple yet highly nutritious. They have lots of protein and can keep you feeling full. A 2020 study found that people who ate eggs and toast for breakfast felt less hungry than those who ate bran cereal. The egg group also ate fewer calories at lunch, which could mean eggs help with satiety.
Eggs also contain:
- Lutein and zeaxanthin
- Choline
- B vitamins
- Vitamin A
- Iron, calcium, and other essential minerals
Coffee
Coffee contains caffeine a compound that promotes alertness, improves mood, and boosts mental and physical performance. It may also contain polyphenols which have antioxidant and anti-inflammatory properties. Studies suggest that you can safely consume up to 3 cups (710 ml) of coffee per day (400 mg of caffeine) however pregnant women should consume no more than 200mg of caffeine.
Greek Yogurt
Greek yogurt has more protein than a regular yogurt. In fact 1-cup (245-gram) Greek yogurt gives you 25 grams of protein.
Other nutrients in Greek yogurt include:
- Calcium
- Zinc
- Vitamin B12
- Phosphorus
- Potassium
Adding berries and other fruits to Greek yogurt may enhance its prebiotic or probiotic properties.
Oatmeal
Oatmeal is a wholesome breakfast choice made from steel-cut or rolled oats. It contains beta-glucan, a type of soluble fiber known to lower cholesterol and regulate glucose levels. Due to its digestion process, oats keep you feeling satisfied for longer periods. They also provide essential nutrients like manganese, magnesium, iron, B vitamins, zinc, and selenium.
Chia Seeds
Chia seeds are rich in fiber. This soluble fiber absorbs water expanding in your stomach to promote a prolonged feeling of fullness. Chia seeds are also beneficial for lowering cholesterol, managing glucose levels, and combating inflammation. While not high in protein themselves, chia seeds can be combined with foods like Greek yogurt, cottage cheese, or protein shakes.
Berries
Berries are not only delicious but also packed with antioxidants. They’re low in calories and high in fiber, including anthocyanins which may protect against various chronic conditions like inflammation and heart disease.
Include berries like blueberries, blackberries and strawberries in your breakfast with options like Greek yogurt, cottage cheese, oatmeal, chia pudding, or fruit smoothies.
Whole Grain Toast
Whole grain toast helps maintain a feeling of fullness and stabilizes blood sugar levels better than white flour products. You can pair it with toppings like mashed egg and tomato, avocado with chili flakes, or unsweetened peanut butter with banana for a nutritious breakfast.
Protein Shakes
Protein shakes or smoothies are convenient breakfast options that can be customized with water, milk, nuts, vegetables and fruits. Adding protein powder enhances satiety and provides a balanced nutritional start to the day, ideal for post-workout consumption.
Cottage Cheese
Cottage cheese is a high-protein option and you can get up to 24 grams of protein per cup. It’s filling and low in calories. Pair cottage cheese with nutritious additions like berries, peaches, tomatoes, cucumbers, chia seeds, flaxseeds, or granola.
Can You Have a Healthy Breakfast at IHOP?
Now what if your kids want to eat breakfast at IHOP, can you still find healthy breakfast options? Absolutely. Here are our top recommendations:
1. Veggie Egg White Omelette
This omelette is loaded with veggies and cheese so you get a filling option without processed meats. It packs 28 grams of protein and 6 grams of fiber, all within a modest 330 calories.
Nutrition per omelette: 330 calories, 20g fat (6g saturated), 790mg sodium, 13g carbs, 14g sugar, 28g protein and 6g fiber.
2. Simple & Fit Two-Egg Breakfast
This balanced breakfast includes 2 scrambled eggs (not just egg whites), accompanied by fruit, whole grains, and protein, totaling around 450 calories. Nutrition per plate: 350 calories, 36g carbs, 5g sugar, 10g fat (2g saturated), 870mg sodium, 28g protein and 5g fiber.
3. Customize Your Own Omelette
Tailor your omelette with fresh mushrooms, tomatoes, and spinach for added taste and nutritional value. Nutrition per plate (with mushrooms, spinach, and tomatoes): 475 calories, 33g fat (9g saturated), 4g sugar, 11g carbs, 605mg sodium, 32g protein and 3g fiber.
4. Short Stack Pancakes with Poached Eggs
If you can’t resist IHOP’s pancakes, get a short stack of three buttermilk pancakes instead of five and pair the stack with two poached eggs. Nutrition per three pancakes: 430 calories, 17g fat (7g saturated), 12g sugar, 57g carbs, 1390mg sodium, 12g protein and 3g fiber. Nutrition per two poached eggs: 130 calories, 8g fat (2.5g saturated), 1g carbs, 260mg sodium, 0g sugar, 11g protein and 0g fiber.
You can check the prices of IHOP’s omelettes here.