Start Every Day with a Healthy Breakfast
by Shereen Jegtvig
Maybe your mother or grandmother told you that breakfast is the most important meal of the day. Well, it turns out she was right, and there’s plenty of science to back her up. Studies show kids who eat breakfast consistently perform better on cognitive tests than kids who skip their morning meals. The type of breakfast matters too. Children and teens who eat oatmeal or oat cereals tend to perform the best.
A healthy breakfast isn’t just for kids – grownups need breakfast too. Your brain needs a good dose of carbohydrates to function normally, plus some protein and fiber to keep you feeling full and satisfied all morning. In fact, people who eat breakfast are much more likely to be successful at maintaining a healthy weight. Why? Because when you skip breakfast, you’re much more likely to grab high calorie snacks or eat too much at your next meal.
Of course, it’s one thing to know you should eat a healthy breakfast and another to actually do it. If you’re a regular breakfast skipper you need to get into the habit of eating every morning. Or if you do eat breakfast every day, but it’s high in calories, unhealthy saturated or trans-fats and excess sugar, you need to take a closer look at what makes up a healthy breakfast.
So what does make a healthy breakfast? Your brain and body needs fuel – the kind you get from some high-quality carbohydrate sources, plus some protein and fiber. Round out your breakfast with some healthful fats and you’ll stay hunger-free until lunch time.
Get your carbohydrates from whole grains and fruits, not from excessive amounts of sugar. Good choices include whole grain breads, oatmeal, whole grain cereals, fresh fruits and berries. Look for breakfast cereals that contain no more than five grams of sugar per serving. Stay away from sugary and frosted cereals — they often contain up to three times the amount of sugar as plain cereals. You can sweeten your cereal with just spoonful of sugar, a bit of honey or some fruit and save lots of calories.
You’ll want to balance those carbohydrates with the right amount of protein and fiber too, about five grams each. Healthy protein sources include eggs, low-fat milk, peanut butter, nuts, lean meats and whole grains. Avoid greasy breakfast sausages and other cured meats that are high in saturated fats, sodium and additives called nitrites that have been associated with an increased risk of some cancers. Breakfast foods high in fiber include fruits, vegetables and whole grains.
Best Breakfast Tips
- Oatmeal is a whole grain that’s good for your cholesterol and your blood sugar levels. Add a few blueberries and chopped nuts for extra antioxidants that will help protect the cells in your body.
- Eggs are also good because they have a high satisfaction rating — they make you feel full longer than other foods. One egg has about 5 grams of protein. They’re good for when you’re in a hurry, too. You can keep hard-boiled eggs in your refrigerator to have ready for a quick breakfast.
- Cold breakfast cereals are also convenient and with a little label-reading you can determine which brands are healthy and which ones aren’t. Most cereals are fortified with extra vitamins, which may be beneficial for you, but beware of cereals that are too high in sugar. Keep the sugar count below 5 grams per serving.
- Peanut butter is a great source of healthy monounsaturated fats and protein. Two tablespoons of peanut butter has 8 grams of protein.
- Choose 100% whole grain bread over refined white bread. One slice of whole grain bread has 3 or more grams fiber per serving.
- One cup of plain low-fat yogurt has 12 grams protein and is a terrific source of calcium. Dress it up with a little honey, berries and chopped nuts for extra antioxidant protection and healthy fats.
Foodessential Lists to help you find a better breakfast:
Highest Fiber Wholegrain Bread
Shereen Jegtvig has a masters degree in human nutrition and 16 years clinical experience in nutritional counseling. She writes about nutrition for About.com and TypeAMom.net. She is also the co-author of the upcoming book, Superfoods For Dummies.
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