Breakfast provides your body with calories to use for energy throughout the day. Your body increases its metabolism after a long night's rest for necessary energy. You need nutritious foods to maintain high energy levels throughout the day. Sugary foods or coffee might give you a temporary jump-start on the day, but a healthy breakfast supplies you with vigor to sustain your activity level all day long.
Balanced
A well-balanced breakfast consists of 1 or 2 servings of complex carbohydrates, protein, fat and fruit or vegetables. A serving may include a piece of bread, ½ cup of cooked oatmeal, 1 cup dry cereal, ½ bagel or 1 small muffin. The suggested one serving of protein may include 1 cup of yogurt, 1 large egg, 2 oz. smoked salmon, 1 cup milk or 2 tbsp. peanut butter. Add one serving of fat, such as 1 tsp. of butter or 1 tbsp. of cream cheese, or 1 tsp. of olive oil, which has healthy monounsaturated fat. A medium piece of fruit, 1 cup of raw vegetables or ½ cup of cooked vegetables each represents a recommended one serving for breakfast.
Heart Healthy
A bowl of instant oatmeal or oat bran topped with fruit or walnuts and skim milk or low-fat soy milk makes a heart-healthy breakfast. Try two slices whole-grain toast or bagel with 2 tbsp. peanut butter or 2 tbsp. fat-free cream cheese. Instead of whole eggs, choose two egg whites or egg substitutes in an omelet on whole-grain toast with orange wedges on the side.
On the Go
You can keep healthy and nutritious breakfasts on hand to eat in the car or during an outing. Enjoy high-fiber cereal, dried fruit and nuts. A low-fat granola bar with 4 oz. of fruit juice can help boost your energy level for the day. Have a high-fiber, low-fat bran muffin with fruit or 4 oz. of fruit juice.
At a Restaurant
If you start your day at a restaurant, look for light or heart healthy choices on the menu. When you have an urge for pancakes and breakfast meats, have pancakes topped with fresh fruit and light syrup and served with Canadian bacon. Try a bowl of oatmeal with whole-grain toast and fresh fruit cup or 4 oz. of fruit juice.
Variety
To enjoy healthy and nutritious breakfasts each day, eat a variety of foods. Energizing breakfasts include breads or cereals for grains; meats, beans or nuts for protein; fruits and vegetables; and milk, cheese or yogurt. Try cold cereals and milk one morning and hot cereals, such as oatmeal, the next. Add to your variety with whole-grain toast, bagel or English muffin with cheese. Yogurt with fruit or nuts makes a nutritious choice.
Member Comments