If you typically rely on a cup of strong coffee to get you going in the morning, you may be missing out on a meal that can boost your nutrient intake and give you the energy you need. Eating the right foods when you get up can increase your concentration as well. If time is tight in the morning, prepare your meal the night before so you can grab it and go.
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Eggs are a healthy source of protein, making them an ideal way to boost your energy levels when you get up in the morning. Eating the yolk also increases your intake of other nutrients that support good health. Eggs are versatile and easy to prepare. Try a hard-boiled egg with a piece of fruit and a glass of low-fat milk or scrambled eggs, sliced vegetables and low-fat cheese wrapped in a tortilla.
Oatmeal is a whole grain food, which means it is rich in complex carbohydrates. Carbohydrates are your body's main source of fuel. Complex carbohydrates digest slowly, allowing your body to use them for energy for long periods of time. Opt for steel-cut oatmeal, which is much lower in sugar than instant varieties and may contain more fiber. Top oatmeal with dried fruit, sliced nuts, cinnamon or a splash of low-fat milk for flavor.
Fruit is a healthy source of carbohydrates that can help you get going in the morning. Whole fruit served alongside toast or eggs is a good option, but a piece of fruit is portable so it can be eaten on the go if you are in a rush. Smoothies are another way to eat fruit for breakfast and are quick and easy to prepare. Combine fruit, low-fat yogurt for protein and a drizzle of honey for sweetness in the blender and puree until smooth. Try different fruit combinations to increase your nutrient intake. Good choices include, strawberries and bananas, mango and blueberries or cantaloupe and kiwis. A smoothie is a good breakfast if you have to eat on the run, and they can be prepared ahead of time.
Whole Wheat Toast and Peanut Butter
Whole wheat toast topped with peanut butter combines the energy benefits of protein and complex carbohydrates. Not only will this meal digest over time, providing a consistent amount of energy for several hours, but it will satisfy your appetite for a longer period of time as well. A whole wheat bagel or crackers offer similar benefits. Peanut butter is high in fat and calories so stick to one portion, which is about 2 tbsp., or you may end up feeling sluggish.