Choosing a healthy breakfast can prepare you to make smarter selections throughout the day. It reduces your likelihood of grabbing a quick, unhealthy snack during lunch and prevents you from overeating at your next meal. Breakfast enhances your morning energy expenditures, restoring glucose levels to normal so you can deal with the morning rush.
Whole-Grain Oats
In a study published in the February 2010 edition of the "Journal of the American Dietetic Association," researchers discovered that 3g of whole-grain oat/bran fiber in the morning can significantly lower low-density lipoprotein--LDL or "bad" cholesterol--levels by 8.7 percent for overweight and obese adults. These findings suggest that a morning breakfast of bran cereal, whole-grain toast or oatmeal can provide you with both energy and a healthier heart.
Egg Whites
In an August 2008 study in the "International Journal of Obesity," researchers had overweight women consume either a bagel or two eggs, matched for calories, five days a week for eight weeks and found that the women who ate eggs lost 65 percent more weight than the women who ate bagels. Although there were no changes in cholesterol or triglyceride levels between the two groups, egg whites surely make for a healthier breakfast choice than whole eggs because they contain the same nutrients and proteins minus the extra saturated fat and cholesterol that yolk provides. You can make four egg whites for breakfast and still consume fewer calories than two whole eggs, receiving a larger sensation of fullness without the expense of your health.
Low-Fat Dairy Products
Skim milk, low-fat cheese and low-fat yogurt offer the benefits of dairy--calcium, protein and vitamin D--without the worry of saturated fat. Have a glass of fat-free milk with your meal or use it for your whole-grain cereal. Also, many yogurts are fortified with fiber to increase bowel regularity and lower "bad" cholesterol levels. As for cheese, melt it on your toast or make an egg white omelet. Eating a healthy breakfast can still be exciting and tasty if you make the right substitutions and additions.
Fruits
If you are in a rush, grab a piece of fruit before you head out the door. A banana or apple make for a simple, yet heart-healthy snack full of the complex carbohydrates, fiber, protein, vitamins and minerals that help you rev up in the morning. Children and adults alike rely on glucose for energy to stay awake, alert and productive, so even if it means cutting up strawberries the night before or popping blueberries at every red light, make sure you start your morning with a healthy dose of something nutritious.
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