As the saying goes, breakfast is the most important meal of the day. Research shows that children who participate in school breakfast do better in school than those who do not. They are less likely to have disciplinary problems and are less likely to be overweight. Adults who eat breakfast are more successful controlling their weight. The National Weight Control Registry reports that 78-percent of their members eat breakfast daily as part of their weight control strategy.
Americans often point to a lack of time as a reason for skipping breakfast. Another reason is weight control. Contrary to popular belief, skipping breakfast does not support weight loss. In fact, people who skip breakfast are more likely to over-compensate with extra calories later in the day.
A simple tip for building a healthy breakfast is to eat one grain, like cereal, one protein-rich food, such as nuts or yogurt, and one fruit or vegetable. Three foods from three food groups make a balanced breakfast. Healthy and delicious breakfast meals can be made in minutes and they have less than 300 calories.
Spicy Spinach Egg Scramble
Eggs are a rich source of protein and they combine well with other ingredients like vegetables, meat and cheese. For a nutrient-rich breakfast, combine ¼-cup cooked spinach in a non-stick pan with 1 large beaten egg. Scramble, top with ½-oz. shredded cheddar cheese, and season with hot red pepper sauce. Serve with 1 slice of whole-wheat toast with 1 pat of butter. This meal has 271 calories.
Yogurt and Berries
Greek yogurt is strained to create a richness that is uncommon in traditional fat-free yogurts. It's loaded with protein and calcium. Berries are rich in fiber and antioxidants. Top 1 cup non-fat plain Greek yogurt with ½-cup thawed frozen blueberries and ¼-cup chopped walnuts. This breakfast has 223 Calories.
Apple Pecan Oatmeal
Although this meal sounds like more of a dessert than a breakfast, it's actually quite healthy. Combine ¾-cup cooked instant oatmeal and 1/3-cup unsweetened applesauce and ¼-oz. chopped pecans. This breakfast has 244 calories.
PB&B Waffle
Frozen whole-grain waffles are quick to prepare for even the busiest of mornings. Frozen waffles vary in terms of protein content, and they are generally good sources of fiber and B vitamins. Top 1 toasted whole-grain frozen waffle with 2 tsp. peanut butter and a small, sliced banana. This meal has 269 calories.
Cottage Cheese and Fruit
Cottage cheese is a protein- and calcium-rich food. It is wise to choose either low-fat or fat-free cottage cheese, however. Top ¾-cup low-fat cottage cheese with ¼-cup granola and serve with a grapefruit halve. This dish has 267 calories.
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