Breakfast can set the tone for your day's food consumption. You can start the day off poorly, by eating no breakfast or grabbing a handful of sugary, low-fiber cereal as you run out the door to work or school. Or you can start it well, with a meal that's simple but provides you a variety of nutrients from different food groups.
Whole Grains
If breakfast is the foundation of your day of meals, whole grains can be the foundation of breakfast. They're rich in vitamins and give you the dietary fiber your body needs to maintain bowel health. Choose oatmeal, whole-grain toast, high-fiber cereal, brown rice, whole-wheat tortillas or any other whole grain that suits your morning appetite. Avoid breads and cereals that are low in fiber.
Dairy
Whole grains and dairy are commonly paired at breakfast. Cereal with milk is a classic, as is yogurt with granola or bagels with cream cheese. Just make sure you choose a low-fat dairy product, such as skim milk, low-fat yogurt or low-fat cheese like cottage cheese. Avoid whole milk and high-fat yogurts and cheeses.
Protein
When you think about protein at breakfast, think low-fat. Skip the greasy, full-fat sausages and thick slabs of ham. Instead, reach for hard-boiled eggs, soy sausages, lean turkey, peanut butter or tofu. All of these will add to your protein intake for the day without loading you down with fat. Incorporating protein into your breakfast can help you feel fuller for longer.
Fruits and Vegetables
By incorporating fruits and vegetables into your breakfast, you stand a better chance of getting your day's requirement of vitamins, minerals and other nutrients. Top your cereal with berries or banana slices, eat an apple or pear or drink fresh-squeezed orange juice. Add sliced tomatoes and red onions to your bagel, drink vegetable juice or sprinkle peppers and onions into your omelet.
Benefits
Eating some breakfast is better than no breakfast. Even if you eat from just two of these food groups in the morning, you'll be doing your body a favor. According to KidsHealth.org, in general, people who eat breakfast fare better than those who don't. By eating breakfast, they wake up their metabolism and are better prepared to face the day.
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