Breakfast is the best way to get your day started in a healthy way, nourishing your body with the energy it needs to get going. According to the American Dietetic Association, children who eat a healthy breakfast maintain healthier weights, are better able to focus and show improved school performance. Adults benefit from a nutritious breakfast as well, so skip ahead for some ideas for a healthy breakfast that will keep you fueled and focused.
Whole Grains
Whole grains are a healthy and filling breakfast food. The body uses carbohydrates for energy by breaking them down into glucose, or sugar, and burning them for fuel. Whole grains offer carbs plus nutritious vitamins and minerals such as potassium, magnesium and antioxidants. Whole grains are full of antioxidants, which fight the damaging effects of free radicals in the body, reducing the effects of aging. They are also rich in fiber, which helps lower cholesterol and reduce the risk of heart disease. Healthy whole grain breakfast foods include oatmeal, enriched whole grain cereals, low-fat bran muffins, wheat tortillas and whole grain toast.
Fruits and Vegetables
Fresh fruits and vegetables are chock full of nutrients, including antioxidants such as vitamin A, C and E, as well as minerals and healthy, natural sugars. Nutrient-rich breakfast ideas include fruits such as grapefruit, which is low in fat and cholesterol and high in fiber; oranges and strawberries, which are rich in vitamin C, which protects the skin from the sun and fights free radicals; and bananas, which are full of potassium, vitamin B6, fiber and vitamin C. To get started on your daily dose of vegetables, make a breakfast burrito, salad or omelette with egg whites, adding peppers, spinach, mushrooms and other fresh vegetables. Use fresh or frozen fruits and vegetables when possible, and avoid fruit juices with added sugars or that are made from concentrates.
Lean protein
Protein is important because it helps build and repair muscle tissue throughout your body. Lean sources of protein are your best bet for breakfast because they are low in fat, which is important for heart health. Try making a breakfast burrito, adding beans or lean chicken for protein. Try low-fat peanut butter on whole grain toast for a vegetarian source of protein. When cooking meat for breakfast, avoid frying in favor of grilling, baking or broiling. If you're having chicken, remove the skin before eating, as it is high in fat. Soy milk offers another low-fat protein source for breakfast, and it can be mixed with fruits and low-fat yogurt for a healthy smoothie.
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