A Healthy Cooked Breakfast

Make a hot, healthy breakfast to start your day right.
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Breakfast's reputation as the most important meal of the day is well-deserved. Starting your day with a healthy breakfast can help you avoid a mid-morning energy slump, lower your cholesterol and start your metabolism humming. Get going in the morning with a well-balanced breakfast that contains whole grains, fruits, vegetables, low-fat dairy and protein.

Whole Grains

Whole grains are an essential part of a healthy breakfast. Making whole grains part of your regular morning routine can reduce your risk of developing heart disease, Type 2 diabetes, asthma, inflammatory disease, high blood pressure, gum disease and stroke. Incorporate these healthy grains into your breakfast by cooking up 1 cup of oat bran, which contains just 183 calories but has 5.7 grams of hunger-reducing fiber. One cup of quinoa has even fewer calories -- only 132 -- but still packs 5.2 grams of fiber. You can also make nutritious grains part of your morning routine by baking up a loaf of whole-grain bread. One regular slice has just 15 calories, 2.8 grams of fiber and 1.8 milligrams of niacin, an essential B vitamin that boosts memory power and contributes to good circulation.

Low-Fat Protein

Protein is the building block for cartilage, bones, blood, skin, bones, hormones and enzymes. Get this essential nutrient each morning by scrambling, poaching or hard-boiling one large egg, which contains 6 grams of protein. To reduce cholesterol, use only the egg whites or cook with a cholesterol-free egg substitute. If you crave meat in the morning, try turkey bacon. Three 1-ounce slices of the pork alternative contain nearly 15 grams of protein and an equal amount of fat.

Low-Fat Dairy

Low-fat dairy products are another essential component of a healthy breakfast. Dairy products provide protein, vitamin D, calcium and other nutrients that are important for bone health and can lower the risk of developing Type 2 diabetes and cardiovascular disease. Add dairy to your breakfast by topping an omelet with low-fat cheese like shredded cheddar, Swiss or mozzarella. One slice of low-fat cheddar cheese, for example, contains 48 calories, 6.82 grams of protein and 116 milligrams of calcium -- 10 percent of the daily recommended amount.

Fruits and Vegetables

Fruits and veggies are an important component of a healthy breakfast, so feel free to load your plate with dark leafy greens, berries, tomatoes or anything that is a rich orange, yellow or red color. Add fruits and veggies to your breakfast by cooking 1/2 cup of tomatoes in an omelet. The red fruit adds only 16 calories but contains 20 percent of the daily recommended value of vitamin C, a nutrient that contributes to a healthy immune system and can lower blood pressure. You can top your whole-grain cooked cereal with berries, sliced apples or cherries.

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