Mornings are hectic for many people. Getting ready for the day includes everything from checking on the weather to walking the dog. But breakfast is all too often left out of many people's morning routines. Eating a healthy breakfast is important to beginning the day in the best way, and it can be quick and easy.
Benefits
In addition to adding to your overall nutritional intake, eating a healthy breakfast offers many benefits. Eating breakfast is associated with improved strength and energy throughout the day. Breakfast replenishes glucose levels, which have dropped because of overnight fasting. Glucose is the brain's main source of energy, and it is important for maintaining optimal performance during the day. Diane Odland, a nutritionist at the U.S. Department of Agriculture Human Nutrition Information Service, says "Breakfast will make you feel and perform better during the day." Researchers found that eating breakfast improved late-morning moods and cognitive performance in a study done at the University of Health Sciences/Chicago Medical School. This study also found that eating a balanced breakfast was effective at suppressing hunger later in the day, which could limit snacking and prevent weight gain.
Nutrition Recommendations
To ensure that you are getting good nutrition out of your breakfast, aim to include foods containing fiber, protein, and complex carbohydrates. Fruits and veggies, whole grains, dairy, and lean proteins can provide these nutrients. By combining two or more items from these food categories, you'll have a meal that will boost your energy and leave you feeling full. An example of an easy meal containing a good mix of nutrents might be a simple bowl of whole grain cereal with skim milk and sliced bananas.
Size
You don't have to have a lumberjack-size breakfast to start your day off right. Eating a meal too large in the morning can leave you feeling sluggish. Portion size at breakfast is just as important as at any other meal. A cup of oatmeal topped with sliced peaches is a good, hearty breakfast full of nutrition. A fresh fruit smoothie and a whole grain bagel are enough to get you energized in the morning.
Types
A well-balanced meal is key to a healthy breakfast. Include a protein, fruit or veggie and whole grain in your morning meals. A cup of low-fat yogurt with granola and fresh berries is quick and healthy and may be all you need to jump-start your day. For a more filling meal, prepare an omelet filled with veggies such as bell peppers, onions, mushrooms, spinach and tomatoes. A serving of whole-grain toast completes this easy meal. A healthy breakfast on the go might be a whole-grain English muffin topped with turkey sausage, scrambled egg and tomato. A glass of orange juice completes this well-balanced meal.
Misconceptions
Many people skip breakfast because of limited time in the mornings. But preparing a healthy breakfast does not have to be time consuming. Prepare for it the night before. Have fruit sliced, bagged and ready to go. Cook a hard-boiled egg at night, and pair it with grapefruit and toast in the morning. Prepackaged meals such as yogurt, whole-grain cereal bar or canned fruit shorten preparation time and are good components of a well-balanced breakfast.
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