Breakfast is an important part of a healthy day. Eating breakfast means to literally break your fast. After not eating all night, the body requires nutrients and energy to get going. Breakfast can be an excellent source of energy, protein, calcium and fiber. The choices are endless, but some are leaner than others.
Eggs
An egg contains about 213mg cholesterol and 5g of fat. To make an egg fat-free, remove the yolk. Prepare eggs in non-stick pans or use cooking spray to limit added fat. A breakfast consisting of two poached eggs, one slice whole-wheat toast with juice and coffee contains 378 calories and 13g of fat and fits the low-fat definition having 30 percent calories from fat.
In the past, eggs have been labeled the bad guy. The Yale-Griffin Prevention Research Center in Derby, Connecticut, studied the effect of daily egg consumption and determined that eggs were not detrimental to cholesterol levels. Eggs can be helpful for weight loss. The Department of Psychology at Saint Louis University published a study in October 2008 which determined that eggs enhance weight loss when combined with a calorie restricted diet. According a study published in " The Journal of Nutrition" in 2000, based on amino acid content and digestibility, eggs are the best source of protein.
Whole Grains
Whole grains are an excellent source of fiber, B vitamins and energy, and are usually low in fat. Look for whole-grain cereals made with 100 percent whole wheat or oats. Baked products, such as whole wheat bread, muffins and pancakes, can fill you up without the added fat. Watch for sugar content as some cereals and baked goods have added sugar that can negate the low-fat content. Limit added fats, like margarine and cream cheese, or use fat-free varieties.
Fruit
Fruit is fat-free and adds vitamins, minerals and fiber to your morning. Instead of juice, have your fruit whole. Bananas, berries and raisins are tasty choices to add to cereals and yogurt. Blend a smoothie with fresh or frozen berries or peaches for a low-fat treat.
Dairy
Most dairy products come in low-fat or fat-free versions. Yogurt is an low-fat choice, but watch for added sugars. Choose plain non-fat yogurt and top with fresh berries. Skim, 1 percent and 2 percent milk add calcium and satiety to your cereal or muffin. Cream cheese and cottage cheese are also available in low-fat and fat-free options to add to your yogurt, fruits or whole grains.
References
- "Nutrition Journal"; Daily Egg Consumption in Hyperlipidemic Adults -- Effects on Endothelial Function and Cardiovascular Risk; V. Njike et al.; Jul. 2010
- "International Journal of Obesity"; Egg Breakfast Enhances Weight Loss; J.S. Vander Wal et al.; Oct. 2008
- "Journal of Nutrition"; Criteria and Significant of Dietary Protein Sources in Humans; Gertjan Schaafsma; 2000
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