Your daily menus should come from the five food groups at every meal, for a broad balance of nutrition. When you face lots of activity, enjoy a healthy, big breakfast that emphasizes low-fat protein and filling fiber, within low calorie boundaries. Overloading on fat and calories at breakfast can actually slow you down. Filling up on fiber improves digestion and gives you energy for the day. Visit the five food groups to make your next morning meal.
Grains
Whole, not refined, grains offer the most fiber and protein in the grain group. Go with whole-wheat cereal, breads, tortillas or bagels, oatmeal, whole-grain pancakes or brown rice for rice cakes. Toast wheat germ and add it to whole-grain cereal or yogurt for added nutrition. These low-fat breakfast foods are low in fat and have no cholesterol.
Dairy Items
Reduce the fat content of dairy products to keep your energy levels high and your waistline slim. Build toward your daily value of calcium with low-fat or nonfat milk, yogurt and cheeses. Yogurt offers the largest amount of calcium in 1 cup, while milk varieties are fortified with essential vitamins A and D. Cheese makes a good protein and flavor addition to omelets. The American Heart Association recommends 1-percent or nonfat dairy items for less saturated fat and greater heart health.
Fruits
Fruits are natural breakfast foods, contributing high vitamin C and fiber content to your diet and sweetness to your dishes. Add high-fiber berries to cereals and whole-grain pancakes. Slice bananas on cold cereal and add dried cranberries or raisins to oatmeal. The American Diabetes Association suggests drinking 100 percent fruit juices, which don't contain added corn syrups or other sugars, or better yet eat whole fruits for more fiber.
Veggies
Sauteed spinach, red peppers, onions, mushrooms and tomatoes broaden the nutrition of any omelet or breakfast burrito, together contributing iron, calcium, potassium, magnesium, fiber and vitamins A, B, C, E and K. Tomato, carrot or vegetable juice have similar benefits within low calories.
Low-Fat Protein Foods
Eggs are low in fat but high in cholesterol, so eat them less frequently than grain-based dishes. Egg whites have no fat or cholesterol, however, and egg substitute products have little, so these make healthier omelets. Instead of fatty and salty processed meats, spread whole-grain breads with almond butter or peanut butter, or add cooked black or pinto beans to breakfast burritos.
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