As the most important meal of the day, breakfast offers the opportunity to load the daily menu with healthy fruits and vegetable servings. It is also a time to kick-start your metabolism with lean protein and whole grains. Time is often limited at this time of day, however, and many people avoid this meal altogether when in fact it could be a chance to bolster strength and endurance with healthy eating.
Whole Grains
Stack the deck with whole grains to give nutrition and extend that feeling of fullness throughout the morning. Oatmeal, whole grain toast, English muffins, whole grain waffles, wraps made with wheat tortillas, whole grain cereals such as Cheerios, shredded wheat and Total and cooked brown rice are easy additions to a breakfast menu.
Protein Ideas
Combine lean protein with the whole grains to maximize nutritional content. Low-fat peanut butter in moderate portions such as one to two tablespoons, drained, water-packed tuna, salmon, roasted chicken or turkey, fat free refried beans, the whites of hardboiled eggs and low-fat hard cheeses provide high-quality protein with minimal fat.
Dairy
Dairy products in conjunction with whole grains and protein will supercharge your diet and increase your absorption of nutrients. Limit dairy consumption to fat-free skim or soy milk, fat-free yogurt, cottage cheese, cream cheese or shredded hard cheeses such as Parmesan. Stir these into egg whites for a flavorful alternative to scrambled eggs.
Vegetables and Fruits
Complete a healthy breakfast with a brightly colored vegetable or fruit. Toss some drained, cooked spinach into scrambled egg whites with fat-free cream cheese. Dice tomatoes onto a baked potato with fat-free sour cream. Munch on baby carrots while the toast is being made. Sip a vegetable or fruit juice while coffee brews. Puree blueberries or strawberries with fruit juice, yogurt and a tablespoon of protein powder or cream cheese for a flavorful smoothie. Chop a banana onto cereal. Every morning the opportunity exists to begin to meet the five to 10 fruits and vegetables needed per day.
Considerations
Manage portion size to control calories.
Saute any foods in one tablespoon of water and one tablespoon of olive oil to control fat content.
Use spices rather than sauces to improve flavor and color.
Chop herbs into recipes to add flavor and color.
The brighter the color of a food, the more nutritional content it offers.
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