Start Your Day Right, eat a healthy breakfast. Many people choose to skip breakfast. This is not a good idea, because it can set you up for overeating later in the day. A healthy morning meal can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.
Consuming some good carbs, lots of fiber and protein is the right way to start the day. Here are some great ideas for healthy breakfasts:
Oatmeal
Oats contain beta-glucan, a type of fiber that’s been shown to help lower cholesterol when eaten regularly. They’re also rich in omega-3 fatty acids, folate, and potassium.
Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just read the label to make sure that it’s not packed with sugar.
Greek Yogurt
This creamy treat is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Choose a nonfat variety. It’s a wonderful breakfast because it doesn’t take any time to prepare and if you don’t have time to eat it before you leave, you can take it with you.
Eggs
Once shunned for being high in cholesterol, eggs are now embraced as a healthy source of protein and nutrients like vitamin D. Research has shown that the cholesterol in eggs has less of an impact on blood cholesterol than previously thought.
Eggs are great hard boiled, poached and scrambled. Skip the toast and eat some cantaloupe with it. Cantaloupe contains lots of Vitamin A, which boosts cell reproduction.
Cereal
Choose a cereal with at least 5 grams of fiber and less than 5 grams of sugar. You’ll find this winning combo in many whole-grain or bran cereals (such as shredded wheat), which as an added bonus are often fortified with riboflavin, folic acid, and other essential nutrients.
Top off your bowl with skim milk and fruit for the complete package: whole grains to fill you up, protein to supply all-day energy, and antioxidants to keep your immune system humming.
Add banana to keep those mid-morning cravings at bay. Bananas are a wonderful source of potassium, an electrolyte that helps lower blood pressure naturally.
Blueberries are another great cereal topper. Fresh or frozen, these tiny super fruits pack a big antioxidant punch. Studies suggest that eating blueberries regularly can help improve memory, motor skills, blood pressure and metabolism. They’re also lower in calories than many other fruits, with just 80 calories per cup. So you can pile them onto your cereal without worrying about your waistline.
Cut up some strawberries, too. Like blueberries, they are high in antioxidants without being high in calories. One cup of strawberries contains your full recommended daily intake of vitamin C, along with high quantities of folic acid and fiber.
Whole Wheat Bread with Almond Butter
Whole wheat bread is a great source of fiber. Don’t top it with butter or jelly, which just adds empty fat and calories. Instead, spread some almond butter on top. Almond butter is an excellent source of protein, and it’s filled with monounsaturated fat (one of the good fats). Plus, it’s really delicious.
