Eating A Healthy Breakfast: Family

There are many good reasons why breakfast is often referred to as the most important meal of 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 appetites satisfied until lunch. the key to reaping the benefits of breakfast is to make sure what you and your family eat is healthy.

How to Serve a Healthy Breakfast
There are three components of a healthy breakfast: complex carbohydrates, lean protein and healthy fat. 
A balance of these nutrients will provide much needed energy and keep you satisfied throughout the morning. a common breakfast error is to serve only simple carbohydrates (sweetened cereal, toast with jam, banana and fruit juice). This leads to a rapid increase in blood sugar followed by a rapid drop, leaving you feeling lethargic and hungry all over again.

complex carbohydrates lean protein   healthy fat 
 oatmeal  eggs  nuts and nut butters
 bran cereal  chicken  ground flax seeds
 buckwheat brands  turkey  extra virgin olive oil
 whole wheat breads  fish  avocado
 high fiber, low sugar cereals  low fat dairy products  
 whole fruits

The key to a healthy breakfast is serving all three nutrients in the appropriate portion sizes. Some healthy combinations include:
  • Omega -3 egg with whole wheat toast, turkey or soy bacon, and a small orange.
  • Whole wheat English muffin with one tbsp almond or peanut butter, sliced banana and skim or soymilk.
  • Steel cut oatmeal with dried fruit and nuts.
  • Low fat yogurt with berries, sunflower seeds, and bananas.
  • Unsweetened whole grain cereal with skim or soymilk, berries and walnuts.
  • Low fat cottage cheese, fruit, ground flax seeds and one slice of whole wheat toast.
  • Low fat bran muffin, apple slices, scrambled omega -3 egg.
  • Fruit smoothie made with ground flaxseed, frozen berries and soymilk.
  • Whole grain toaster waffle topped with blueberries and one omega -3 egg.
yourwellness breakfast idea:Buckwheat Pancakes
Buckwheat Pancakes

Prep time: 15 minutes
Cook time: 6 minutes
Serves: 2-3

1 cup buttermilk
4 organic omega-3 eggs
1½ cups all purpose flour
½ cup buckwheat flour
2 tbsp ground flax seed
1 tsp white sugar
½ tsp salt
1 tsp baking soda

Whisk together buttermilk, egg and butter.
Separately mix the dry ingredients together, add the milk and egg mixture until just combined.
Fold in some of your favorite fruit at this point.
Cook in a teflon pan lightly rubbed with butter.
Serve with fresh fruit or syrup