A healthy breakfast keeps your energy levels up throughout the day. Your body decreases its metabolism when you sleep and increases the chemical process for energy as you awaken. Your body uses the calories stored from food for energy as metabolism increases during the day. Breakfast provides the fuel to keep your metabolic rate thriving. The healthy foods you eat after you wake up maintain high energy levels that make you more productive.
Nutrients
One to two servings of complex carbohydrates and one serving each of protein, fat and a fruit or vegetable constitutes a health breakfast, notes Columbia University Health Services. Have ½ cup of cooked oatmeal, ½ bagel, 1 piece of bread or 1 English muffin for carbohydrates. Protein breakfast foods may include 1 cup of yogurt, 1 large egg, ¼ cup nuts or 1 cup of milk. Try 2 tbsp. of peanut butter or 1 tbsp. of cream cheese on your bread. Have a medium piece of fruit, 6 oz. of fruit juice or ¼ cup dried fruit.
Quick Breakfast
You can enjoy quick healthy breakfasts instead of stopping at a fast-food restaurant. A bowl of oatmeal or high-fiber cereal in skim milk and topped with fruit or walnuts, or 1 cup of yogurt topped with fruit or nuts provide energetic start-ups. Eat 2 low-fat hard granola bars with 8 oz. of skim milk or enjoy an omelet with 2 egg whites or egg substitutes served on whole-grain toast, adding some orange wedges or fruit slices.
Eating Out
If you must eat at a restaurant, you can still keep it healthy, depending on the variety available. Order fresh fruit or yogurt topped with fruit. Have a whole-wheat bagel with light cream cheese and fresh fruit cup or an omelet of egg whites or egg substitutes with vegetables and whole-wheat toast or bagel. Top pancakes with fresh fruit and light syrup. Restaurants often have high-fiber cereals and skim milk and bran or low-fat muffins available. Check menus for "low fat," "light" or "heart healthy" sections.
Blood Sugar
Breakfast helps maintain blood sugar levels for stressful days. The body produces adrenaline during times of stress for energy, but blood sugar drops following a stressful situation. This causes fatigue that affects your entire day unless your body has the food to replenish blood sugar levels. Always eat breakfast, even when you're in a hurry. Have plenty of fruit, vegetables or yogurt available to start your day. Try to slow down while eating, chew carefully and enjoy every bite. Eating too fast can cause digestive problems.
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