Eating breakfast is being increasingly recommended to people who want to lose weight because it can keep hunger at bay and prevent overeating later in the day. In addition, MayoClinic.com reports that eating in the morning benefits health by increasing nutrient intake, helping keep cholesterol in check and increases productivity throughout the day. A breakfast made up of healthy foods is the best way to start your day.
Cereal with Milk
Cereal is perhaps the most popular breakfast food, but it is important to choose one that is high in nutrients and low in sugar. MayoClinic.com recommends a cereal that contains at least 3 grams of fiber and less than 120 calories per serving. Topping cereal with skim milk and sliced fresh fruit adds protein, calcium and vitamins that combine to help you feel satisfied until you eat again. The fiber aids in healthy digestion and the vitamins support a healthy immune system. Cereal with fruit is a fast and easy morning meal that you can eat when time is short.
Smoothies
A smoothie made with the right ingredients will give you an energy boost that can fuel you through the morning. MayoClinic.com recommends using fresh fruit, low-fat yogurt and wheat germ. The yogurt adds a healthy dose of protein, while the wheat germ fills you up for a small amount of calories, which will keep you from getting too hungry mid morning. Some good combinations of fruit include berries and bananas, mangoes with bananas, kiwi with strawberries and mixed berries with melon. Fruit is an important source of vitamins A and C, which promote wound healing and can shorten the common cold, reports the University of Massachusetts. A smoothie is a good portable breakfast that you can eat on the road.
Eggs
According to the Center for Science in the Public Interest, egg meals at fast food restaurants are typically unhealthy due to fat and calorie content. In addition, eggs cooked in bacon fat negates their health benefits. However, eggs for breakfast can be a healthy choice if they are cooked in a health-conscious way. A whole wheat pita with hard-boiled eggs is recommended by MayoClinic.com as being a healthy combination of carbohydrates, fiber, protein and fat. Eating the pita with a piece of fruit increases nutrient intake. Scrambled or fried eggs cooked with a no-fat cooking spray and served with whole grain toast and fruit is another good way to have them for breakfast.
Oatmeal
For people who like a warmer meal in the morning, oatmeal makes a good low calorie and high fiber choice. MayoClinic.com recommends eating it with chopped nuts and dried fruit for a good dose of heart-healthy fats and vitamins. Walnuts or almonds and dried cranberries or raisins are healthy choices. Fresh fruit also pairs well with cooked oatmeal. Oatmeal has the added benefit of being linked to reduced cholesterol due to its fiber content, according to MayoClinic.com. Many varieties of instant oatmeal are high in sugar so they should be replaced with plain oats.
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