A diet plan for breakfast includes whole grains, protein, and healthy fats to jump-start your body's metabolism. It is important to fuel yourself with nutritious foods that contribute at least one-fourth to one-third of your daily energy needs, or approximately 300 to 400 calories for traditional weight-loss plans.
Breakfast Benefits
Breakfast has been linked to many positive health-related outcomes. According to the International Food Information Council, adults who eat breakfast have a healthier body weight and maintain a healthier weight than those who skip the meal. In addition, children who eat breakfast perform better on standardized tests, and they also have fewer emotional and psychological problems than their breakfast-skipping peers.
Healthy Carbohydrates
Do not fill up on sugary foods, which give you a quick burst of energy. Instead, focus on carbohydrate-containing foods that are whole grain and fiber-rich. High-fiber cereals such as whole-grain oats and unsweetened bran cereals are excellent sources of early-morning carbohydrates. You can sweeten them and bolster their nutritional value by adding fresh fruits such as berries or peaches.
Unsaturated Fats
Even if you're trying to lose weight, you need some healthy fats in your diet to meet the nutrient recommendations for fat-soluble vitamins. Unsaturated fat, the healthiest source of fat, can be added in small amounts to your breakfast to provide essential fat-soluble vitamins and antioxidants. Nuts and seeds are excellent sources of unsaturated fat, and 1/4 ounce of them can be added to cereals. You can also brush your toast with a teaspoon of olive oil, another unsaturated fat.
Power Up with Protein
Protein should be consumed at each of your meals because it helps to repair lost or damaged body tissue. When you wake up in the morning, your body has gone eight to 10 hours without food, and it needs this protein to restore itself. You can add protein to breakfast through foods such as eggs whites or low-fat cottage cheese. Some individuals prefer to add protein powder to cereals and milk.
Breakfast Examples
These sample breakfast menus have fewer than 400 calories, are low in fat and have at least 10 grams of protein. Eat one cup cooked oatmeal with eight ounces of skim milk, a half-cup of peaches, and quarter-ounce of almonds. Try one-and-a-half cups high-fiber bran cereal with eight ounces of skim milk and two tablespoons of raisins paired with half a small grapefruit. Another breakfast menu is one slice of whole grain toast spread with a tablespoon of natural peanut butter, one serving of light yogurt and a small apple.
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