Many people don't have the luxury of enjoying a sit-down breakfast every morning. For busy families and people with demanding jobs, breakfast is often an afterthought. Getting up earlier or planning ahead can help to make it easier to prepare a healthful meal in the morning. Almost any breakfast is better than eating nothing at all, but there are a few guidelines to follow for especially healthful choices.
Significance
Breakfast truly can be the most important meal of the day. According to the Cleveland Clinic, a morning meal helps to boost metabolism, which can aid weight loss or help with healthy weight maintenance. The Mayo Clinic adds that eating breakfast reduces hunger throughout the day, so people who eat it daily often consume fewer calories than those who skip it. Finally, breakfast provides a burst of energy in the morning, which can contribute to feeling alert and being active all day long.
Guidelines
Wolfing down a couple of fried eggs or a bowlful of grapes is fine, but there are wiser ways to balance a morning meal. According to Cooking Light magazine, an ideal breakfast should contain healthy fat, lean protein and high-fiber carbohydrates. Whole grains are generally high in fiber, so try pairing the grapes with oatmeal and low-fat Greek yogurt, or eat the eggs with a small bowl of high-fiber cold cereal and low-fat milk.
Food Pyramid
A simple way to plan and balance breakfasts is to use the U.S. Department of Agriculture's food pyramid as a guide. The pyramid features the main food groups that can be combined to form balanced meals. At each breakfast, try to eat items from at least three of the five primary food groups: lean proteins, vegetables, fruits, grains and low-fat or nonfat dairy products.
Healthy Options
Cold cereal is an easy breakfast choice for every day, and it's also suitable to eat in a rush. Check nutrition labels on cereals for fiber amounts, and try to choose products that list whole grains as the first ingredient and that are low in sugar. Or, try hot cereals, such as oatmeal, brown rice porridge or cornmeal. Make waffles and pancakes with whole-grain flour, and serve them with fresh fruit instead of butter and syrup.
Quick Options
When you don't have much time in the morning, it's still important to grab a healthful breakfast. Granola bars can be a smart choice if they're low in sugar, high in fiber and paired with a piece of fresh fruit or some yogurt for protein. Yogurt parfaits are tasty and take just a minute to make. KidsHealth.org recommends pairing a toasted whole-grain bagel, English muffin or pita bread with peanut butter, tofu or a hard-boiled egg and eating it with fresh or dried fruit.
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