Start your A healthy breakfast day can help you concentrate throughout the morning and resist the temptation to peck on not-so-healthy foods before lunch. It is not necessary to include eggs as part of a balanced breakfast, but it is good to include something from each main food group.
Whole grains are one of the most important parts of a healthy breakfast because they help lower the risk of coronary heart disease and type 2 diabetes, according to a 2008 Harvard Heart Letter. Look for whole wheat varieties among your breakfast favorites, such as bagels, English muffins or toast. Oatmeal and brown rice are other good choices. Sweeten them with a little honey or with raisins to make them more palatable, if you wish. If you're in a hurry, opt for a multigrain cereal with high fiber content to feel more satisfied throughout the morning.
Non-fat dairy products
Choose low-fat dairy products so that you do not exceed your daily fat intake before you even start your day. Add fat-reduced cheese to a whole-wheat tortilla or cover a bagel with a thin layer of reduced-fat cream cheese. Choose skim milk if you use it next to the cereal or if you drink a glass with breakfast. A good option if you eat breakfast on the move is to drink low-fat yogurt with nuts, granola or fruits. Just try to consume small portions; Exceeding in dairy consumption can add a considerable amount of calories.
Fruits and vegetables
Fruits and vegetables provide fiber and important vitamins and minerals to your breakfast, as well as having few calories and fats. Add sliced fruits or berries to your cereal or to a toast or bagel. Vegetables may not seem like a usual breakfast option, but adding them to an omelet with cheese allows you to eat something tasty and quick. Sauté a little onion, pepper and mushrooms with your favorite condiments and put them on toast, or just eat them as they are. You can add vegetables to a fruit smoothie to disguise the flavor if you do not want it to be the first thing you eat in the morning.
Adult women need 46 grams of protein per day and men, about 56, according to the Centers for Disease Control and Prevention. Breakfast is a good opportunity to start covering your daily protein requirements and help you feel satisfied for longer. Add a slice of lean turkey or chicken to a sandwich or wrapped breakfast. Nuts are packed with healthy proteins and fats, so sprinkle them on your oatmeal or yogurt or sprinkle a serving of peanut butters on an apple or stalks of celery.Avoid processed meats like bacon and sausages. These have a lot of salt and fat.