Healthy Breakfast Diet

Breakfast is often referred to as the most important meal of the day with good reason. Helpguide.org explains that this first meal of the day revs your metabolism after a night of fasting and gives you energy to start your day. A healthy breakfast can also help keep your weight in check, as you are less likely to indulge in unhealthy options from a vending machine to keep you going until lunch. A healthy breakfast should be part of your morning routine.

Basics

The essentials of a healthy breakfast include low-fat dairy and protein, whole grains and fruits and vegetables, according to MayoClinic.com. This combination provides fiber, complex carbohydrates, protein and a small amount of fat. Together, they can leave you feeling full and provide the energy needed to get you through the morning. MayoClinic.com recommends choosing one or two options from each group every morning.

Skipping Breakfast

KidsHealth by Nemours explains that skipping breakfast can cause you to eat more calories throughout the day and increase your risk of becoming overweight. Children who skip breakfast can become sluggish and irritable by mid-morning as their energy levels drop. If your mornings are too busy to allow a full sit-down meal, even a small breakfast on the go is better than eating nothing. If you are skipping breakfast due to a lack of appetite in the morning, try drinking a glass of 100 percent fruit juice or low-fat milk.

Benefits for Children

The Food Science and Human Nutrition Department of the Institute of Food and Agricultural Sciences at University of Florida performed an analysis of all available research regarding the benefits of breakfast. The study found that breakfast may improve children's memory, test scores and school attendance. Children who reported eating breakfast also had better overall nutrition than their breakfast-skipping peers did. The results of this study were published in the May 2005 issue of the "Journal of American Dietetic Association."

Healthy Choices

Traditional breakfast foods, such as whole-grain pancakes, oatmeal mixed with fruit or toast with scrambled eggs, are solid healthy breakfast choices. However, a healthy breakfast does not necessarily require breakfast food. MayoClinic.com recommends several non-traditional options that include leftover vegetable pizza, a baked potato topped with broccoli or a breakfast tortilla made with vegetables, shredded cheese and salsa. As long as you include the essentials, just about anything goes.

Foods to Avoid

KidsHealth by Nemours explains that what you don't serve for breakfast is just as important as what you do serve. While it is tempting to grab a toaster pastry or breakfast bar on the way out the door, they may be high in sugar and lack adequate nutrition. Read the labels carefully and avoid foods that list sugar as the first ingredient.