Although it is always good to have something in your belly as you start your day, the full benefits of eating in the morning are achieved when consuming foods that are high in fiber and protein, and low in fat.  Among the benefits of a nutritious breakfast are weight control, improved concentration, additional strength and endurance to engage in physical activity, and lower cholesterol (Zelman, Kathleen).

    A good rule of thumb is to “strive for 5” (Magee, Elaine).  Eat 5 grams of protein and 5 grams of fiber.  You should also try to limit fat grams to no more than 5 grams total and less than 1-2 grams of saturated fat (Downs, Martin). 

    Healthy Sources of Protein:

• Low-fat or non-fat dairy products
• Egg whites or egg substitutes
• Lean breakfast meats like Canadian bacon, turkey bacon, light turkey sausage

    Healthy Sources of Fiber:

• Hot oatmeal
• Cold whole grain cereal
• Bananas
• Blueberries
• Raspberries
• Mixed Dried Nuts

(Magee, Elaine)

    Preparing a healthy breakfast does not require a great deal of time.  If you are in a hurry, try grabbing an apple or banana.  There are also many instant breakfast meals such as oatmeal, shakes/smoothies, and breakfast protein bars.  Many breakfast choices can be deceiving, so be sure to read the labels.

    Remember, breakfast feeds the body and the mind.  If you don’t make the time to eat a balanced breakfast, the clock will soon run out on you.

Sources:

Downs, Magee F., Healthy ‘Briefcase Breakfast’: A healthy breakfast that you eat on the go isn’t impossible. We’ve got ideas for healthy breakfasts that fit in your briefcase. www.webmd.com.

Magee, Elaine, MPH, RD, Healthy Breakfast Ideas and Recipes: What’s the secret to a better breakfast? www.webmd.com.

Zelman, Kathleen, MPH, RD, LD, The Many Benefits of Breakfast: The right breakfast foods can help you concentrate, give you strength-even help maintain a healthy weight. www.webmd.com.