Healthy Breakfast On the Go

CerealSugar-filled, character-shaped, movie-themed, and heart-healthy varieties are just a few of the options shoppers have as they scan the cereal isle.  Cereal is a common breakfast because it can be eaten with milk or without for an on-the-go meal. Yet it can be difficult to determine which cereal is our best option.

Alexandra Caspero, MA, RD answered this question in her blog Delicious Knowledge. Her favorite cereals include 100% bran flakes, Kellogg’s All Bran, Kashi Go Lean, Kashi Heart to Heart, Trader Joes O’s and Post Grape Nut Flakes. All of these cereals are considered “Delicious Knowledge” approved and have the following in common: they contain whole grains, have no more than 250 calories per cup, contain at least 3 grams of fiber per serving, and doesn’t have an added sugar listed in the first three ingredients.

But if cereal really isn’t your thing, you might want to consider some of the following additional on-the-go breakfast ideas as well:

Breakfast pizza. This is a quick and easy dish that can be made the night before and popped in the fridge until morning. All you need is a whole grain tortilla or pita bread, peanut butter, bananas and raisins. Just spread the peanut butter on the tortilla or pita bread, cut up banana and place it and the raisins on top, or another dried fruit of you choice, fold and enjoy! I like to slice it up like a pizza and enjoy each slice as I run around getting ready for the day.

Oatmeal. This breakfast staple is another filling and nutritious breakfast option that can be made the night before. Add pecans, other nuts, brown sugar or apple slices for added flavor. Oatmeal is a great choice for breakfast because it is high in fiber and protein and can protect against heart failure. One word of warning though, flavored instant oatmeal is often loaded with sugar. Be sure to check those labels and treat it the same as you would cereal.  Added sugars should not be listed as one of the first three ingredients. Keep an eye out for ingredients like high fructose corn syrup, corn syrup, fructose, and glucose.

Trail Mix. Mix together peanuts, dried cranberries, raisins, banana chips and steel cut oats in a big bowl and then disperse into small baggies making it easy to grab and go. You can make this quick breakfast option at the beginning of the week so that your individual servings are just waiting for you to eat them. It works well as a breakfast back up plan or on those days where you really need to move it!

SmoothiesAnother great option to consider on those days where time is in great demand, are smoothies! They are easy to make and can be loaded with nutrient-rich ingredients. They also keep you hydrated because smoothies often contain many types of fruits and veggies that have a high water content along with the liquid used to make the drink, such as milk, water or orange juice.

No matter which option you decide to start your day with, know that breakfast is vitally important to your nutritious health and should always be apart of your day.

What is your favorite healthy on the go breakfast?

An Intern Behind the Plate,
~Intern Alyssa

Delicious Knowledge is a blog written and maintained by Alexandra Caspero MA, RD. Alexandra is one of Around the Plate’s Nutrition Experts and is a member of thePlate Community. As a nutrition expert, Alexandra covers many important food and health related topics on her blog. Find other nutrition experts, recipe gurus, and healthy eating champions on our community blog network.


  1. says


    In my opinion we have to give more care about food.Please avoid fast food or spicy food.We have to eat more fruits.It is better to do regular exercise and yoga.