A good, healthy breakfast lays the foundation for a day's worth of nutritious eating. It provides energy and may help prevent overeating later in the day says, the Weight Control Information Network. A doughnut, muffin or Danish is not the type of breakfast that promotes health or the ability to focus. Good foods for breakfast do not have to take a lot of work to prepare, but they should offer nutrients that help a person meet his daily vitamin, mineral and macronutrient goals.
Eggs
Eggs are a classic breakfast food maligned for their cholesterol content. While one egg does contain 213mg of cholesterol, it is also a source of protein -- with 6g -- and the yolk contains the antioxidants lutein and choline. A study in the International Journal of Obesity published in October 2008 found that people who ate an egg breakfast as part of an overall low-calorie diet plan experienced a 65 percent greater weight loss than those eating an equal-caloried bagel breakfast after eight weeks. The American Heart Association recommends keeping cholesterol under 300mg per day, so if an egg is eaten at breakfast it is advised to watch the cholesterol content of food eaten later in the day. Scrambling an egg and a few egg whites with vegetables like peppers, spinach or tomatoes can help fit in a serving of vegetables as well.
Ready-to-Eat Cereal
A bowl of cereal with low-fat milk makes a quick and easy breakfast, and can improve health -- especially among children and adolescents. In the Journal of the American Dietetic Association, a report from the National Health and Nutrition Examination Survey 1999 to 2006 published in June 2010, researchers found that children and adolescents who ate ready-to-eat cereal had the highest intake of micronutrients and lower body mass index scores than breakfast skippers. The best cereals, according to Dr. William Sears and registered nurse Martha Sears, have a whole-grain listed as the first ingredient, contain at least 3g of protein per serving, offer less than 5g of sugar and 5g or more of fiber and a minimum of 25 percent of the RDA for zinc, iron and other vitamins and minerals. Add berries to your cereal to increase the antioxidant content, add fiber and a serving of fruit.
Yogurt
A cup of plain, low-fat yogurt provides 448mg of calcium, nearly half the 1,000mg recommended by the Food and Nutrition Board at the Institute of Medicine of the National Academies for adults aged 19 to 50. For adolescents and older individuals who need between 1,200 and 1,300mg daily, yogurt is still a good source. In addition, yogurt offers almost 13g of protein -- which can help keep hunger in check -- high amounts of potassium to keep fluid and mineral levels in balance. The British Journal of Nutrition published a study in June 2010 showing that women who ate 300g of yogurt daily, approximately 1.25 cups, experienced positive effects on their cholesterol levels after six weeks. Choose plain yogurt and add your own fruit, nuts and a small amount of sweetener of choice as many flavored varieties contain close to 30g of sugar per serving.
References
- International Journal of Obesity: Egg Breakfast Enhances Weight Loss
- Journal of the American Dietetic Association: The Relationship of Breakfast Skipping and Type of Breakfast Consumption With Nutrient Intake and Weight Status in Children and Adolescents: the National Health and Nutrition Examination Survey 1999-2006
- Weight-Control Information Network: Better Health and You
- AskDrSears.com: Choosing Cereal
- British Journal of Nutrition: The Effects of Probiotic and Conventional Yoghurt on Lipid Profile in Women
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