Many traditional breakfast items -- such as fried eggs, hash browns, sausages and bacon -- are high in calories and fat. According to the U.S. National Library of Medicine, eating too much saturated fat increases the risk of heart disease and can elevate LDL levels, which indicate "bad" cholesterol. Fortunately, it's easy to slim down morning meals and cut fat grams without sacrificing taste.
Benefits
A properly balanced and low-fat breakfast can provide fuel to get through the day and raise energy levels that might otherwise lag. According to the Mayo Clinic, a healthy breakfast is also an important weight-loss aid, and people who eat breakfast tend to be more physically active and make more nutritious food choices than those who skip the meal. The Cleveland Clinic adds that balanced, low-fat breakfast choices can activate metabolism in the morning and adequately prepare people for facing daily challenges.
Nutrition
Not all fat is bad for the body; in fact, some fat is necessary on a daily basis to give us energy and maintain optimal health. Of the two main types of fat -- saturated and unsaturated -- saturated fat carries the higher risk of contributing to disease and health problems. Unsaturated fats, such as those found in olive oil and nuts, are helpful to the body but should not make up more than 35 percent of daily calories, according to the Mayo Clinic.
Options
According to CookingLight.com, a breakfast that is balanced with some unsaturated fat, low-fat protein and high-fiber, complex carbohydrates is the best morning meal combination. Options that fulfill those guidelines include whole-wheat toast with peanut butter and skim milk, oatmeal with low-fat milk and fresh fruit, a vegetable omelet with a whole-grain English muffin or a low-fat, yogurt-based breakfast shake.
Substitution
Substitution is a common dietary strategy that can help people lower the total fat content of their breakfast choices. By substituting leaner choices in morning meals, it's possible to shave grams off daily fat totals. Try using skim milk instead of whole milk, low-fat cheese instead of the full-fat variety, milk instead of cream and lean meats or tofu instead of fatty, fried meat.
Considerations
Eating a balanced, low-fat breakfast can help improve health, but it will do the most good in conjunction with other factors. To lower LDL cholesterol levels and the risk of chronic disease, it's necessary to limit saturated fat and trans fat at other meals and snacks as well. Making consistently healthy choices, such as regularly exercising and eating whole foods whenever possible, is the best and most reliable way to cut your risk of disease.
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