Eating a healthy breakfast sets you up for nutritious eating choices for the rest of the day. Getting a morning meal allows you to include more nutrients into your diet, increases concentration and productivity and could help you control your weight. Many foods that are commonly associated with breakfast are healthy choices and have a place in a well-balanced diet.
Fruit
Many people include fruit with a healthy breakfast, which increases your essential nutrient intake. Most kinds of fruit are healthy sources of vitamins A and C and getting adequate amounts supports your immune system and aids in wound healing. Fruit in the morning is also a healthy way to get carbohydrates, which fuels your body to get through your tasks. Eating fruit for breakfast also increases your fiber intake and apples, pears and raspberries are particularly high in fiber. Adding sliced bananas or berries to your cereal or oatmeal is a smart way to incorporate them into your breakfast; smoothies are a quick use for lots of fruit and whole fruit is commute-friendly.
Oatmeal
Oatmeal is a warm and hearty breakfast for a cold day. It is high in fiber, which fills you up because it is digested slowly. Fiber also supports healthy digestion and keeps cholesterol levels at a desirable number. Oatmeal is a whole grain, which means it is a good source of complex carbohydrates for long-lasting energy. Making a bowl of oatmeal topped with dried cranberries and a handful of chopped nuts will add some heart healthy fats, protein and additional carbohydrates to your morning meal.
Eggs
Eggs are a standard option on most breakfast menus, both at home or in a restaurant. They are quick to prepare, versatile and inexpensive while also being a healthy source of protein. Protein in the morning gives you energy and helps you focus. Making an omelet with diced vegetables will give you an extra dose of fiber, carbohydrates and vitamins A and C. Scrambled eggs with whole-wheat toast and fruit is the right combination of fat, carbohydrates and protein for a morning meal.
Waffles or Pancakes
Having waffles or pancakes for breakfast in moderate portion sizes, offers several benefits. Choose whole-grain versions for a larger intake of complex carbohydrates and fiber for energy and satiety. Top with a small amount of reduced-fat peanut butter for some healthy fats and protein and some sliced bananas for additional vitamins without overdoing it on fat and calories. Skip toppings that are often served with pancakes and waffles, but are just empty calories. This includes butter, syrup and powdered sugar. Applesauce is a sweet alternative to these items that isn't high in fat and calories and contains some additional fiber.
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