It has often been said that breakfast is the most important meal of the day. You can gain energy, nutrition and a feeling of well-being by eating a healthy breakfast every morning. According to Dana Jacobi, author of "12 Best Foods Cookbook: Over 200 Delicious Recipes Featuring the 12 Healthiest Foods," a healthy breakfast will give you brain power and more energy for the entire day.
High Fiber Foods
Fiber is an important part of a healthy breakfast because it will fill you up and give you energy for several hours. Jacobi recommends oatmeal, whole grain pancakes, and a variety of fruit as good breakfast options that provide energy. Roberta Larson Duyff and American Dietetic Association, authors of "American Dietetic Association Complete Food and Nutrition Guide," recommend high fiber breads and cereals as part of a healthy breakfast because they provide healthy doses of fiber in addition to many vitamins and minerals. Jacobi suggests adding dried fruit or raisins to cereals to boost fiber intake even more.
High Protein Foods
Protein works by filling you up and regulating blood sugar so you can maintain energy all morning, says Jacobi. One suggestion she offers is to add nut butters, such as peanut butter, to your breakfast to boost protein intake and keep you full longer. Jacobi also states that lean poultry sausage or uncured, reduced fat bacon make a nice breakfast treat occasionally and also provide protein. Duyff and American Dietetic Association recommend adding eggs to breakfast to boost protein intake. Diary products, such as yogurt, low-fat milk and low-fat cheese, can also provide healthy doses of protein. Another protein filled option, says Duyff and American Dietetic Association, is a whole grain English muffin topped with lean ham.
Fruit
Fruit is a good option for breakfast because it provides a taste of something sweet that also gives you energy. Jacobi states that adding fruit to breakfast is easy because there are so many different options. She suggests adding dried or fresh fruits to oatmeal or whole grain pancakes. You can also top low-fat yogurt with any kind of fresh or dried fruit. Duyff and American Dietetic Association report that adding orange juice to your breakfast will add a healthy dose of vitamin C and potassium to give you energy all morning. Other ideas include slicing a banana onto your breakfast cereal or making a smoothie with fresh or frozen fruit.
References
- "12 Best Foods Cookbook: Over 200 Delicious Recipes Featuring the 12 Healthiest Foods"; Dana Jacobi; 2005
- "American Dietetic Association Complete Food and Nutrition Guide"; Roberta Larson Duyff and American Dietetic Association; 2006
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