Breakfast is one of the most important meals of the day, yet most Americans skip this meal, notes the Mayo Clinic. Eating a healthy and well-balanced breakfast can fuel the body for starting the day, maintain overall health and aid in controlling weight. A healthy breakfast consists of carbohydrates for energy, protein for muscle coordination and fiber for healthy digestion. When planning healthy breakfast meals, consider personal medical conditions, such as diabetes or heart conditions, that require modifications in sodium and sugar intake.
Energy-Packed
Just the act of eating breakfast supplies the body with energy and fuel by replenishing glycogen levels after an evening's rest, says Columbia University. Some breakfast meals can offer an additional increase in energy levels from healthy carbohydrate sources such as whole grains and fruits. Try a toasted whole-grain bread, such as a bagel or English muffin, with a low-fat cream cheese spread; add a whole grapefruit and one boiled egg. Whole-grain breads offer sustained energy from carbohydrates and fiber; cream cheese provides a serving of dairy, and the boiled egg offers a protein source. The grapefruit, another form of carbohydrate with natural sugars, also supplies a good source of morning energy. Drink a glass of water for hydration, or choose skim milk for added calcium.
Protein-Packed
A protein-packed breakfast stimulates the muscles and brain for maintaining focus for the day, says the American Dietetic Association. Choose lean meats such as chicken or turkey bacon as the main protein source for breakfast. Include two scrambled eggs topped with low-fat cheddar cheese, 1 cup of low fat yogurt or one piece of celery coated with organic peanut butter; each option provides protein. Add a serving of dairy and a vegetable, as well, and a slice of wheat toast or a bran muffin to balance the meal.
Low-Calorie and Quick
Healthy breakfast on the run is possible with the right supplies on hand. Cereal and cereal bars are a good source of fiber, grain and energy for breakfast. Some cereals provide fruit and nuts in the mixture, which adds servings of other food group. Take care not to choose high-sugar, refined cereals; these tend to have higher calories and cause a sugar crash, resulting in mid-day fatigue. According to the Mayo Clinic, cereal bars that contain oatmeal, bran and fruit are sensible options on the go. Grab a piece of fruit such as an apple, orange or banana to pair with the cereal.
Creative Ideas
Fresh fruit smoothies with added protein powder provide a high-energy and high-protein breakfast option. The sugar supplied by the real fruit is a natural carbohydrate. Blend the smoothie with fruit juice, sherbet or frozen yogurt for flavor. Try a whole wheat pita or tortilla stuffed with scrambled eggs and cheese for a quick and healthy option. A bowl of oatmeal topped with blueberries or a side of dried cranberries offers protein and carbohydrates. The key is to choose whole grains and natural fruits and avoid refined, sugar-filled junk foods.
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