Get a jump start on your daily nutritional needs with a healthy breakfast. You don't need a lot of time or fancy ingredients to make the most of this meal. Just follow a few basic guidelines to put together balanced breakfast meals in a matter of minutes. A healthy start will keep your energy levels high and help you perform well at work and school.
Variety
Including a variety of different foods in your breakfast will help you get a wide range of nutrients and vitamins. Nutritionists at Children's Hospital Boston recommend incorporating foods from at least three food groups in your breakfast meal. Aim to choose three items from among the following groups: grains, proteins, dairy, fruit, vegetables and heart-healthy fats.
Choose Carbs Carefully
Pastries, doughnuts, white bread and high-sugar cereals are refined carbohydrates that cause your blood sugar levels to soar. The sugar increase lasts only a short time though and by mid-morning you may feel sluggish, hungry and have difficulty concentrating. Whole grain carbohydrates, such as oatmeal and whole grain cereals or breads, release sugar more slowly and provide sustained energy.
Protein
Foods that are high in protein also aid in maintaining stable blood sugar levels. In addition, a protein source at breakfast may help you feel full longer. If you often feel distracted by hunger in the mid-morning, consider increasing your early morning protein consumption. Eggs or egg substitutes, yogurt, granola containing nuts, peanut butter and cottage cheese are all good sources of protein.
Meal Suggestions
Dr. William Sears suggests creative ways to build a balanced breakfast. Try peanut butter and banana slices on a whole grain english muffin or low-fat melted cheese on toast with a side serving of fruit. A breakfast smoothie containing yogurt and your favorite fruits is packed with vitamins and easy to drink on-the-go. Classic choices can be tweaked to make them more nutritious. For example, a whole grain bagel can substitute for a plain, white flour one. Add low-fat cream cheese and a glass of orange juice for a balanced, low-fat meal.
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