Eating A Healthy Breakfast

There are many good reasons why breakfast is often referred to as “the most important meal of the day”. Eating a healthy breakfast can help you perform and feel your best throughout the day.

The Importance of Breakfast
During the night our metabolism slows down to compensate for decreased activity. Eating sends a message to your body that the nightly “fast” is over; this boosts your metabolism and energy levels for the day. Research has shown that breakfast eaters perform better in school, finish tasks more quickly and are more likely to maintain a healthy body weight. This may be due to the fact that breakfast provides energy, helps balance blood sugar and keeps your appetite satisfied until lunch. The key to reaping the benefits of breakfast is to make sure what you eat is healthy.

Components of a Healthy Breakfast
There are three components of a healthy breakfast: complex carbohydrates, lean protein and healthy fat. A balance of these three nutrients will provide much needed energy AND help you feel satisfied throughout the morning. Many people make the mistake of eating a breakfast consisting of only simple carbohydrates (sweetened cereal, toast with jam, fruit juice, a bagel and coffee). This leads to a rapid increase in blood sugar followed by a rapid drop, leaving you feeling lethargic and hungry all over again.

A healthy breakfast should contain the three components listed above. Always start by choosing complex carbohydrates. They provide higher amounts of fiber that breaks down more slowly, helping you feel full longer and slowing the release of sugar into the bloodstream. They also get you working toward your fiber goal for the day! Add to that a 3 oz. serving of lean protein and some healthy fat, and you will stay satisfied until your next meal.

Examples of Healthy Breakfast Choices

One egg with whole wheat toast, turkey or soy bacon, and 1 small orange.
One whole wheat English muffin with 1 tbsp almond butter, sliced banana and 1 cup soy milk.
One cup steel cut oatmeal with dried fruit and nuts.
One cup low fat yogurt with berries, sunflower seeds, and bananas.
Unsweetened, high fiber cereal with skim or soy milk, berries and walnuts.
One cup of low fat cottage cheese, fruit, ground flax seeds and 1 slice whole wheat toast.
One low fat bran muffin, 1 apple, 1 boiled egg.
6 oz fruit smoothie made with ground flaxseed, berries and soymilk.