With the proliferation of bacon, sausage, fried eggs, hash browns, doughnuts and giant muffins as breakfast options in diners and restaurants across America, it may seem as if no healthy options exist. However, that's not the case; breakfast may truly be the most important meal of the day and there are dozens of healthy and nutritious choices that can boost your mood and energy level all day without adding too many calories.
Benefits
Eating a healthy, low-calorie breakfast has a myriad of physical and mental benefits. According to the Mayo Clinic, eating breakfast daily helps control weight, curb overall calorie consumption and boost metabolic activity. Breakfast may also inspire other healthy behaviors, such as engaging in regular exercise and making balanced dietary choices. The Cleveland Clinic adds that breakfast boosts mental faculties, giving people improved alertness and preparing them well for daily challenges.
Health Considerations
In general, eating any sort of breakfast is a better choice than skipping the meal altogether, but choosing healthy, low-calorie foods provides definite benefits. Whole foods or foods that are unprocessed usually have the best nutritional profiles and the fewest calories. Examples that appear in the USDA's food pyramid include fresh fruits and vegetables, whole grains, nuts and lean meats. To keep overall calorie counts low and maximize the health value of your morning meal, limit processed foods, packaged foods and foods that are high in saturated fat, sodium, added sugar and cholesterol.
Calorie Considerations
Everyone's calorie needs are slightly different. Among other factors, the number of calories a person needs each day depends on her age and activity level. People who are trying to lose weight generally need to reduce the number of calories they eat, while people who are trying to put on a few pounds may need to add calories. For those reasons, "low-calorie" has no universal definition. Beware of breakfasts that clock in below 300 calories, however, as they may not provide enough energy to get you through the morning and early afternoon.
Nutrition
As "Cooking Light" magazine recommends, healthy breakfasts should contain a dose of fiber and a balance of low-fat protein, complex carbohydrates and unsaturated fat. The combination helps people feel full for long periods of time and satisfies basic nutritional requirements without calling for high-calorie foods. Adding vitamins and minerals to the mix by including fresh fruit or vegetables in a breakfast meal is even better.
Examples
The best breakfasts have multiple components to offer nutritional balance and variety. Single-part breakfasts, such as granola bars and muffins, may be low in calories but aren't always wise choices because they don't provide enough carbs, protein and fat in one package. Try oatmeal with low-fat milk and fruit, whole-grain toast with peanut butter and an apple, a vegetable omelet with a whole-wheat English muffin or a cup of low-fat yogurt with berries and low-sugar granola.
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