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5 Healthy Breakfast Ideas to Start Your Day Off
Right
Source: http://www.ickr.com/photos/21065622@N08/
Is breakfast the most important meal of the day? The answer
depends on what you are eating. A healthy breakfast can give you
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energy and start your day off right with protein, vitamins, and
nutrients. Studies have shown that people who eat breakfast are
more likely to lose weight than those who do not.
James O. Hill, the director of the Center for Human Nutrition at the
University of Colorado Health Sciences Center, told ABC that if
breakfast plays a role in weight loss, it is probably because it
helps control hunger later in the day. That said, Hill is not sold that
breakfast benets everyones weight loss, and it may be best to eat
the rst meal of the day within one hour of waking up.
For people who do eat breakfast or want to start making healthy
choices is important. WebMD weighed in on the matter, saying that
breakfasts with fruits, vegetables, low- or non-fat dairy, lean
protein, and are the best options. To see how to
combine these factors, here are ve breakfast ideas to help you get
the most out of your rst meal of the day.
Source: http://www.ickr.com/photos/trpnblies7/
1. Almond butter and an apple
Calorie-wise, a serving of almond butter is on par with peanut
butter, and one ounce of each is considered the same as a
whole grains
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one-ounce serving of meat in regards to protein. But for people
looking to add more vitamin E, magnesium, or iron to their diet,
almond butter is the way to go. Vitamin E, and iron protect against
oxidative damage and magnesium can contribute to a better
functioning nervous system.
Apples provide ber and essential vitamins and nutrients like
vitamin C, calcium, and potassium. Studies have shown that eating
apples may lead to a decreased risk of stroke, and may lower bad
cholesterol.
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2.Greek yogurt and fruit smoothie
Putting greek yogurt in a smoothie can be a great way to combat
the tart avor of the plain variety without having to add sugar.
Pairing the yogurt with fruit in a smoothie with bring a sweet avor
to your drink without added sugars. Greek yogurt contains twice as
much protein as the regular version. Judith Rodriguez, PhD, RD,
says this is great for weight control because it keeps you feeling
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full longer. Like other yogurts, greek yogurt will also generally
contain calcium, potassium, and vitamins B6 and B12.
Source: http://www.ickr.com/photos/rexroof/
3. Cereal
can be one of the healthiest, easiest on
the market. Sandra Affenito, PhD, RD, CDN, told WebMD that
cereal can help Americans reach their daily recommended ber
intake, something every age group struggles with. Consumers
should aim to select cereals that are high in ber, ones that are
made with whole grains, Affenito said. She added that when
selecting a cereal, it is important to check the nutritional label for
added sugars, because a form of sugar is often at the top of a
cereals .
Finding a balance between sugar and ber isnt always easy.
GoLean Crunch, for example, has 8 grams of ber but 13 grams of
sugar per serving, which is about 27 percent calories from sugar
per serving. Kashi Heart to Heart Honey Toasted Oat Cereal, on the
other hand, has less sugar 5 grams, but also less ber 5 grams.
Cereal breakfast options
ingredient list
Kashi
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4. Scrambled eggs with spinach
You dont need to eat a salad to get your serving of spinach this
leafy green makes the perfect low-calorie addition to protein-
packed eggs at breakfast. Spinach is high in antioxidants like
vitamins C and E, beta-carotene, and manganese. One cup will
contain more than the daily value of vitamin K, which aides
, along with the calcium and magnesium also found in
spinach.
An egg at breakfast will give you plenty of protein to fuel the start of
your day, 7 grams. Eggs also have lutein and
zeaxanthin, carotenoids that possibly decrease the risk of macular-
degeneration. Eggs can be part of a healthy breakfast for people
who are trying to lose weight. Low in calories and nutrient-dense,
they wont send caloric intake soaring and will keep you feeling full.
bone
health
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5. Grapefruit and whole wheat bread
Grapefruit can be a powerhouse for health. Although youll need to
check with your doctor if you are taking any medications, as
grapefruit can affect certain prescription drugs. For people who can
eat it, the fruit can help lower cholesterol, improve skin, and
. Christine Gerbstadt, MD explained that this is
because the fruits compounds aid in fat burning and stabilizing
blood-sugar and insulin levels.
Half a grapefruit is about 50 calories, so whole wheat toast, or a
whole wheat english mufn can easily be added to round out the
nutritional prole of your breakfast. Choosing a bread for breakfast
that is 100 percent whole wheat will bring in a high-ber, nutrient
rich food that is also , free of cholesterol and contains
anywhere from 10 to 15 percent protein. Made from whole grains,
whole wheat bread will also assist in preventing diabetes, obesity,
and some cancers.
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gigglingisthebest (signed in using yahoo)
i am going to have mashed taters, steamed vegetables and low salt
chicken pie for b-fast. this stuff is awful!
Reply Like 2 hours ago
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