Breakfast is one of the three most important meals of the day. Okay, all
of your meals are important and are a chance to give your body the
nutrition it needs. Starting your day with a healthy breakfast can fuel
your body with the right nutrients and kick start a day full of healthy
decisions. Building a power breakfast is pretty easy and involves only a
few simple ingredients. Simple ingredients are the best because whole,
all natural foods are the best ways to fuel your body.
Building a power breakfast starts with protein. Getting at least 4oz of
protein will help you stay satisfied and feel energized until lunch.
Protein digests more slowly than fat and carbohydrates, so it sticks
with you longer. If you are eating healthy because you are also
exercising, then getting enough protein can help you build or retain
muscle. Eggs are an excellent choice. They are nutritious, taste good
and are inexpensive. Eggs can be prepared in a variety of ways to suit
any taste. If eggs are not your thing or you do not want to eat them
everyday then you can try veggie or turkey sausage and bacon. Just limit
your portion because these foods can be higher in salt.
The next step is to add fruits and/or vegetables. You will want to add
at least two servings of fruit. One of those servings should be a lower
sugar fruit. Cantaloupe is an excellent choice. If meat and eggs is not
something you want to have at breakfast then get your protein by filling
half a cantaloupe with lemon yogurt or cottage cheese. A glass of
tomato or vegetable juice is a low calorie way to add a serving of
produce to your breakfast.
Since breakfast should be your highest carbohydrate meal of the day you
can add some whole grain to your breakfast. Try a slice of high fiber
toast, a high fiber waffle or a small bowl of oatmeal. You should limit
yourself to one small serving since the fruit you will be eating already
has quite a bit of carbohydrates. Flavor these items with your fruit, a
few nuts or a touch of honey. Do not add syrup or table sugar.
For breakfast on the go make a sandwich with a slice of toast or waffle
cut in half then add an egg plus tomato or baby spinach leaves. Take an
apple or banana to eat on the side and you have a balanced breakfast
that can be eaten on the go. You can use turkey or veggie bacon and
sausage in place of the egg if that suits your tastes better.
Another great idea for breakfast on the go is a smoothie. You can blend
fruit, ice and yogurt together to make a breakfast that is packed with
nutrients and highly portable. You can step up the protein in your
breakfast adding a scoop of low sugar protein powder. For fiber and
extra nutrients you can add a tablespoon or two of flaxseed meal. Use
skim, almond, rice or soy milk to thin the smoothie out to your taste.
If you have no time to make breakfast you can still avoid the drive
thru. A handful of nuts, a yogurt and a banana are all you need to make a
healthy, nutrient packed breakfast on the go. Instead of yogurt you can
substitute a hardboiled egg. Protein and fruit make a simple, quick
breakfast that will keep you satisfied until lunch.
Starting your day with a healthy breakfast can keep you energized and
get you started making healthy choices all day long. Even if you have
little to no time you can get your day off to a nutritious start without
going through the drive thru.
