You've heard the old adage that breakfast is the most important meal of the day, and it turns out that's true. Jump-starting your day with a healthy breakfast refuels your body, can help improve concentration and productivity and assists with weight control. Skipping breakfast can lead to shortened attention span, increased hunger and overeating throughout the day.
Planning ahead is key to ensuring a healthy breakfast on a regular basis. Mapping out breakfasts a week at a time can help minimize stress and facilitate time management. Even planning your breakfast the night before can be beneficial.
Protein is an important part of a healthy breakfast. Protein not only helps rebuild muscle, but also helps maintain blood sugar levels and curb hunger. Egg whites, Greek yogurt, nut butter, milk, turkey bacon, cottage cheese and low-fat cheeses are excellent sources of protein to include as part of a healthy breakfast.
Carbohydrate is also an important part of a healthy breakfast because it provides the body with energy. Whole grains like whole wheat bagels, oatmeal, whole-grain cereals and whole wheat waffles are healthy and easy options to include.
Fruits and Veggies
Fruits and vegetables are not necessarily the first foods that come to mind when planning breakfast, but they are food groups you should definitely include. Fresh fruits and fruit juices are an excellent complement to a healthy breakfast. Vegetables can be added to omelets or breakfast casseroles for an easy, one-dish meal. You can also combine fruits and vegetables with yogurt and ice to make a delicious and portable breakfast smoothie.
- Krause's Food and Nutrition Therapy; L. Kathleen Mahan and Sylvia Escott-Stump
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