The nutritional importance of breakfast has many facets, with energy to start your day perhaps the most significant. Dietary protein and carbohydrates help to fuel activity, while the vitamins, minerals and other nutrients that accompany them in food regulate all your metabolic functions. That's why starting early to build your daily nutritional values, or DVs, is your best assurance of achieving them. Limiting fat and calories in the morning, as well, gives you a head start on weight control for the day.
Whole Grains
Oatmeal, cooked buckwheat, bran cereal, whole-wheat toast and corn tortillas and grits all represent healthy breakfast eating in the grain category. The National Institutes of Health suggests sampling each food group at every meal, and grains should represent the bulk of your diet. Start toward your six to eight daily servings and your DVs of iron, protein, fiber and B vitamins with these and other whole-grain foods such as brown rice and rye bread.
Low-Fat Dairy
While milk is a natural accompaniment to breakfast cereals, it is also a major source of calcium and vitamin D. Begin your daily calcium and protein counts with a glass of milk or cup of plain yogurt, and start limiting your fat totals by choosing 1 percent or non-fat varieties. Low-fat cheese makes a healthy, quick breakfast or a protein-rich addition to egg dishes.
High-Fiber Fruits
Fruits begin your quest for vitamin C, along with big fiber boosts in the morning. Oranges, grapefruits, kiwis, papayas, pineapples and berries of all kinds are healthy choices to eat whole or to add to cereal, yogurt or whole-grain pancakes. Most have fewer than 100 calories per cup or per fruit, creating automatic weight control at breakfast. Dried fruits such as raisins and cranberries have comparatively more calories and sugar, so eat small portions -- about an ounce.
Healthy Proteins
Nuts and seeds such as almonds and sunflower seeds bump up your protein totals and provide vitamin E and minerals such as calcium as well. Toss them on cereal or in yogurt, or spread almond or cashew butter on toast. Peanut butter is a healthy legume protein source. Fish such as fresh or canned salmon represent healthier eating than processed meats such as pork or turkey bacon.
Vegetable Additions
Vegetables such as tomatoes, onions and peppers help you build your mineral and vitamin totals at breakfast, along with healthy doses of fiber. Vegetable juices have less fiber but a good supply of vitamins A and C and potassium. Some juices are enriched with calcium, too.
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