Eating a nutritious breakfast can help you make good food choices for the rest of the day, explains the American Council on Exercise. Seventy-eight percent of members of the National Weight Control Registry, a group of more than 5,000 successful dieters who have kept their weight off for at least one year, report eating breakfast daily as a strategy for weight maintenance. Base a nutritious breakfast on classic breakfast foods.
Eggs
Whole eggs are often pegged as being unhealthy because of their high cholesterol content. One egg contains approximately 213 mg of cholesterol, close to the 300 mg recommended for daily consumption by the American Heart Association. If you keep your cholesterol intake under control during the rest of the day, one egg can fit into a healthy breakfast. Mixing one whole egg with several egg whites is a way to obtain the nutrients offered by the yolk such as lutein, selenium, calcium and choline without overconsuming cholesterol. Eating eggs for breakfast can also help you lose weight, as noted in a study published in the "International Journal of Obesity" in October 2008. Participants in this study who at an egg breakfast as part of an overall low-calorie diet lost 65 percent more weight than participants who ate a bagel breakfast with equal calories. Scramble eggs and egg whites with vegetables to obtain even more nutrition.
Smoothies
Avoid commercially prepared smoothies that often contain added sugars, sorbet or ice cream and fruit "flavors." Making your own at home, however, is a nutritious way to start the day. Use frozen fruit like bananas, blueberries, mango or peaches and blend with skim or soy milk, plain low-fat yogurt and a scoop of whey protein powder, if you like. Smoothies are convenient, quick and portable. The dairy or soy milk provides some protein and calcium. Berries or tropical fruits offer fiber and antioxidants.
Turkey
Pork sausage and bacon contain high amounts of saturated fat and nitrites that should be avoided due to their carcinogenic potential, says the Center for Science in the Public Interest. Extra lean ground turkey provides protein, which can help fill you up and contribute to lean muscle mass development and maintenance. Flavor ground turkey with salt, pepper, Italian seasonings and fennel seeds. Shape into patties and sauté in a pan coated with nonstick cooking spray. Uncured turkey bacon is another nutritious alternative, but it does contain significant amounts of sodium.
Whole Grains
Whole wheat toast and bagels are healthy breakfast options. Oatmeal, bran cereal and whole-grain flakes are other options, but be aware of added sugars. Read the package to make sure that a whole grain like whole wheat, bran, oats or barley is the first ingredient since many products claiming to contain whole grains are primarily refined flour. The Harvard School of Public Health notes that eating whole grains in place of refined grains can help lower cholesterol, reduce chances of developing type 2 diabetes and keep digestion regular and healthy.
References
- American Heart Association: Common Misconceptions About Cholesterol
- "International Journal of Obesity;" Egg Breakfast Enhances Weight Loss; J.S. Vander Wal, A. Gupta, P. Khosla, N.V. Dhurandhar; October 2008
- Harvard School of Public Health: Health Gains from Whole Grains
- American Council on Exercise: Don't Skip Breakfast to Cut Calories
- Center for Science in the Public Interest: Food Additives
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