We continue our series on healthier meals, by looking at healthier breakfasts. As you’ve heard, breakfast is considered the most important meal of the day, however this meal often gets skipped or missed, due to a busy schedule in the morning. Breakfast is important since it gives us the energy to start the day and helps stave off hunger for longer. A healthy breakfast may also sharpen your mental abilities in the morning.
The best breakfasts are high in fiber and protein. The wrong foods are sugary, refined cereals and white breads, and they may make you eat more for lunch.
It is possible to have a healthy breakfast with a minimum of planning every day. The key is to find a way to fit in this important meal. Here are some quick tips to help you have a complete meal that will leave you feeling full.
First, you might want to think about including something from the dairy food group, since most people already incorporate dairy in breakfast. Some good options include yogurt, cereal with milk or a lot of milk with your coffee.
Next, you should think about including some type of protein. Eggs and sausage fall into this category, but sausage usually has a lot of saturated fat and calories. One traditional sausage link has 10.5 grams of fat, 125 calories and 7 grams protein. Vegetarian sausage is a better option, with 3 grams fat, 80 calories with 10 grams of protein. (See below for a comparison of nutritional content.) You could also try egg whites or turkey sausages.
Next, think about including some grains, such as a whole wheat English muffin, whole wheat cereal, or oatmeal. Be mindful of what kinds of grains you are choosing and be sure they have at least 3 grams of fiber per serving.
Lastly, you will want to have fruit, which provides more fiber and gives you energy as well. Try a banana, slice apples into your oatmeal, or use ¼ cup of raisins.
Remember to mix up your breakfast foods to keep from getting bored and to get a variety of nutrients in each breakfast.
Rebecca
