Skipping breakfast could backfire if you're trying to lose excess weight or maintain your weight, according to the Mayo Clinic. Eating breakfast jump-starts your metabolism, provides important nutrients and makes it easier to avoid overeating later in the day. Johns Hopkins Bloomberg School of Public Health recommends you eat a healthy breakfast that includes a bread or grain, a fruit or vegetable and low-fat dairy.
Cereal
High-fiber cereals help fill you up. The fiber keeps you feeling full longer and the fiber in cereal can help reduce bad cholesterol and keep your bowel movements regular. Choose a hot cereal such as oatmeal or a cold cereal with no added sugar. Harvard Health Publications suggests you look for cereals with at least 6 g of fiber per serving and less than 10 g of fat.
Breads
Many people enjoy toast with breakfast. Johns Hopkins Bloomberg School of Public Health recommends choosing whole-grain bread or bagels. Pay attention to the calorie count of the breads you choose. If you're counting calories, you may need to limit yourself to a half-bagel or one slice of toast.
Fruit
Choose whole fruit for the fiber it provides. If you drink juice, opt for a small glass, since juice can pack a lot of calories. Go Ask Alice at the University of Columbia notes that an 8-ounce glass of orange juice contains 110 calories, almost as much as two whole oranges, which have only 60 calories each.
Dairy
Adults need 1,000 to 1,200 mg of calcium daily, according to Ohio State University. Making dairy products a part of breakfast helps you get enough calcium every day. Choose low-fat or skim milk, or low-fat or non-fat yogurt or cottage cheese. These items also provide protein.
Protein
Consuming protein at breakfast helps prevent hunger later in the day. One egg, low-fat cheese on whole-grain bread, yogurt, milk or peanut butter all provide protein without an excess of unhealthy fat. Add chopped vegetables to an omelet for more fiber and nutrition.
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