Basics of a Quick and Balanced Breakfast

Don't let the lack of time or other hurdles keep you from having a balanced breakfast.  It's better for your health (and your weight) to eat breakfast than to skip it. And it's definitely better to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt, and/or saturated fat.  But what if you're fresh out of healthy breakfast ideas?
Breakfast doesn't have to be elaborate or time consuming; investing time in breakfast pays off through the whole day. It's best if your breakfast foods come from three different food groups: protein, whole grains, and fruits or vegetables. You can get protein from eggs, dairy, lean meat, or peanut butter. Cereal or whole-wheat toast count for your whole grains and strawberries or blueberries - great sources of antioxidants - make a sweet and nutritious topping for oatmeal, cold cereal, or yogurt.
Balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat will do a better job of starving off hunger until lunch and fueling your entire morning's activities.  Low-fat or nonfat dairy products can add protein to your breakfast, as can egg whites or egg substitute (egg yolk doesn't contribute protein); lean breakfast meats like Canadian bacon, extra-lean ham, turkey bacon, or light turkey sausage; and soy milk and other soy products.
Eating a balanced breakfast, with whatever foods you choose, is the best way to jump-start your day and stay satisfied until lunch.

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