Breakfast may not be the most important meal of the day, but skipping it is a bad idea if you want to maintain a healthy diet. The nutrition of a healthy breakfast can give you the energy you need to get your day off to a healthy start and may offer additional mental and physical benefits.
Identification
A healthy breakfast should contain a mix of complex carbohydrates, protein, fiber and a small amount of healthy fat. The Mayo Clinic suggests building your breakfast from a combination of whole grains (such as whole grain cereal or toast), low-fat protein (such as hard-boiled eggs or peanut butter), low-fat dairy (such as skim milk or reduced-fat cheese), and fruits and vegetables.
Benefits
People who eat breakfast are more likely to eat a healthier overall diet, including more vitamins and minerals and less fat and cholesterol, than people who skip breakfast, according to the Mayo Clinic. People who eat breakfast are also better able to concentrate and have better productivity than people who bypass their morning meal. People who skip breakfast may also be four times more likely to become obese than people who eat the first meal of the day, according to research published in the February 2008 issue of "Harvard Men's Health Watch."
Considerations
A healthy breakfast is important for adults, but it is especially important for children. According to the Mayo Clinic, children who eat breakfast every day are better at problem solving and concentration activities, and are more creative, alert and active than children who don't eat breakfast. Eating breakfast may also reduce how often a child is absent from school, according to the Mayo Clinic.
Misconceptions
Though many traditional breakfast favorites--such as hash browns, fried eggs and pancakes--can be high in fat and cholesterol, breakfast doesn't have to be an unhealthy meal. Cold cereal with a side of fruit, a smoothie made with fruit, yogurt and wheat germ or a whole grain waffle with peanut butter and sliced fruit are all healthy ways to start your day.
Cereal
If you're choosing cereal for breakfast, follow these Mayo Clinic guidelines to make sure you're getting the maximum nutritional benefit from your breakfast: Choose cereal with three or more grams of fiber per serving, less than 13 g of sugar per serving and less than 120 calories per serving. Keep in mind, too, that serving size can vary from brand to brand, and some cereals may have very small serving sizes that make their nutrition profile look better than it actually is. If you eat a cup of cereal every day and you're considering a cereal with a 1/2-cup serving size, be sure to double the nutrition information provided on the label.
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