Between hectic schedules, waking up late and kids screaming in your ear, a bowl of cereal may seem like an accomplishment for breakfast. However, a quick glance at the nutritional labels of popular cereal boxes will show enormous amounts of sugar, little to no protein and a high calorie count for a very small serving. While this is not the case for every cereal, it is safe to say that eggs make a strong case for being a better breakfast.
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Coming in at just 70 calories each, eating the complete protein in eggs for breakfast is a low-calorie, nutrient-dense option for starting your day. Eggs contain all eight essential amino acids, are a source of healthy fats and contain vitamins B6, B12 and folic acid, among others. Whether poached, scrambled, over easy, or hard-boiled, eggs provide a filling, nutritious start to your day. Pair them with complex carbohydrates, like a piece of whole-grain toast, for a well-balanced meal first thing in the morning.
Yolks Vs. Whites
With the popularity of egg-white omelets and scrambles, yolks often get a bad rap for being high in cholesterol. While yolks are certainly where an egg's cholesterol comes from, they also house most of the important nutrients and vitamins that eggs have to offer. The egg white contains slightly more than half of the protein in a full egg, simply because there is more white in an egg than there is yolk. If eating eggs for breakfast, be sure to at least include one full yolk to reap the benefits it has to offer.
If eggs aren't an option, cereal certainly doesn't have to be banned from your list of morning breakfast choices. Eating cereal means paying attention to a few extra details. Check the nutrition label to determine how much equals one serving size. Some cereals have a 1-cup serving size; others are as little as 1/4 cup. According to MayoClinic.com, the best cereals contain at least 3 g of fiber, less than 5 g of sugar and fewer than 120 calories per serving. For added nutritional content, add some fresh fruit to your cereal with a 1/2 cup of skim or low-fat milk.
When you're deciding what to eat for breakfast, there are great options and not-so-great options. But, MayoClinic.com advises, it's essential that you do eat something for breakfast to help improve concentration and productivity, manage your weight, and boost your absorption of vitamins and minerals. If faced with eating cereal or eating nothing, cereal will be your best choice. But when faced with cereal or eggs, the egg takes the cake.