A nutritious breakfast gives you fuel for a productive day, and good health in body and mind. It keeps your blood sugars within normal range to maintain energy and a clear mental focus. If you want to lose weight, eating a healthy breakfast provides stamina to help control your appetite during the day.
Protein for Energy
Protein-packed foods nourish your cells and keep your energy up. Cottage cheese and other low-fat cheeses, nuts, eggs, peanut butter, avocado, lean meats, and hummus are suggestions for creative breakfast combinations. Try some cheese and fresh fruit, sliced lean meats with whole grain crackers, a handful of nuts and dried berries over cereal, or veggies dipped in hummus, made from garbanzo beans.
The Wisdom of Whole-Grain
Whole-grain products like oatmeal are some of the best foods for improving cholesterol levels. Oat consumption helps lower the harmful cholesterol LDL, without adversely affecting the beneficial cholesterol HDL. Eating oatmeal may also reduce the risk of high blood pressure, Type two diabetes, and weight gain.
Keep the Fiber High
High-fiber foods leave you feeling satisfied longer than foods containing refined flour, sugar and fats. Fiber slows the digestion process, so you're less likely to crave snacks. Choose cereals and breads that list whole grain or whole wheat as the first ingredient. Foods high in fiber have 5 g or more of fiber per serving.
Fruits and Juices
Fruits and juices contain antioxidants, Vitamins A and C, potassium and fiber. Eat breakfast fruits that are fresh, frozen, canned or dried. Have your favorite fruits with cereal, yogurt, a wholegrain waffle, bagel or toast. A glass of fruit juice also provides healthy breakfast nutrition.
Low-Fat Dairy Foods
Protein, calcium, potassium, magnesium and phosphorus are found in low-fat dairy products. Try an 8 oz. serving of low-fat milk, yogurt or cottage cheese. String cheese works well if you need to pack your breakfast and go.
Quick and Nutritious
Ideas for quick and healthy breakfasts are to blend up a smoothie with low-fat milk, frozen berries and a banana. Toast a frozen whole-grain waffle and top with low-fat yogurt and fruit. Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat cheese. Enjoy fresh fruit and a bagel topped with peanut butter or low-fat cream cheese. Even if time is short, you and your family can start your day off right with a healthy breakfast.
Member Comments