A healthy breakfast is essential for optimum health and well being, according to the Mayo Clinic. Adults who start out their day with a nutritious meal generally consume less fat, concentrate better, are more productive, control their weight and consume more vitamins. Children who eat breakfast generally concentrate better, are more coordinated, miss less school and are more active. A healthy breakfast should consist of certain components to deliver the nutrients you need to start your day.
Lean Protein
One of the nutrients you need to build muscle and to prevent mid-morning hunger is protein. Some excellent sources of protein include eggs, lean meat, salmon, peanut butter, soy, nuts, milk and yogurt. Eggs are one of the most nutritious foods you can eat for breakfast and can be cooked in a variety of ways including boiling, poaching, scrambling or in omelets.
Whole Grains
Instead of unhealthy, sugary cereals and bread that have little nutritional value, opt for whole grains. Some choices that pack a nutritious punch include 100 percent whole wheat bread or rolls, bran muffins, whole grain crackers and whole grain bagels. Enjoy your whole grain waffles with pureed fresh fruit. Tortillas made with whole wheat, oat bran or flax are excellent choices for breakfast roll-ups. Stuff them with your favorite protein, vegetable and cheese for a well-rounded, nutritious breakfast. Whole grains provide nutritional value as well as necessary fiber.
Fruits or Vegetables
Fruits and vegetables will provide you with the needed vitamins and minerals to start your day. This includes fresh fruit, frozen fruit, canned fruit and fruit juices. You may also opt for vegetables in your omelets or roll-ups. Some excellent choices for breakfast fruits are oranges, orange juice, apple juice or any juice without added sugar. Omelets and roll-ups are delicious when you add bell peppers, spinach or mushrooms. Try to have at least 2 servings of fruit or vegetables at breakfast.
Fat-free or Low-fat Dairy
At least 1 serving of a low-fat dairy food will give you protein, carbohydrates and calcium without adding any fat. Adding milk to your cereal, fruit with yogurt and cheese in your omelets or roll-ups will give you the dairy you need first thing in the morning. Drink fat-free or low-fat milk to prevent adding too much fat to your diet.
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