You already know that eating breakfast is an important way to get the nutrients you need, refuel your body after a night of sleeping and help control your weight. Many nutritious breakfast options are available for starting your day on the right foot.
Lean Proteins
A low-fat protein source in your morning meal will replenish the energy you lost while sleeping, and will also increase your energy so you are able to start your day. Eating protein for breakfast will keep you feeling full for several hours so you do not get hungry before it is time for your next meal. Nut butters, lean meats, eggs and low-fat cheese are all nutritious protein sources. If you need a quick breakfast, smear peanut butter on a whole-grain English muffin or slice a hard-boiled egg in half and eat it on a piece of whole-wheat toast. If you have more time, prepare an egg-white omelet with lean ham, cheese and vegetables.
Fruit and Vegetables
You need at least two or three servings of fruit each day to get the vitamins and minerals your body needs for sustained energy and concentration. The Harvard School of Public Health recommends making at least half of each meal consist of fruits or vegetables. Any type of fruit or vegetable will increase your intake of fiber, vitamin C and potassium. Add chopped tomatoes and bell peppers to an omelet or stir mixed berries into your oatmeal. Fruit salad sprinkled with low-fat granola and topped with plain yogurt is another way to get plenty of fruit in your morning meal.
Low-fat Dairy Foods
Including a food from the dairy group will add protein and calcium to your breakfast. This combination supplies important energy so you are able to function well throughout the morning. Drink a glass of low-fat milk with your meal or add it to a bowl of oatmeal or breakfast cereal. Sprinkle cheese on your eggs or eat cottage cheese with fruit. Low-fat yogurt also supplies both calcium and protein.
Whole Grains
Foods made from whole grains often contain more fiber and nutrients than their white counterparts. Including several grams of fiber in your breakfast will help refuel your body and will keep you from getting hungry for several hours. Whole grains work to give you a constant supply of energy rather than an initial burst followed by sluggishness. Eat a whole-grain bagel with peanut butter or swap your usual white-bread toast for whole-wheat versions. A bowl of oatmeal or whole-grain dry cereal are additional options packed with fiber.
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