We have all heard that breakfast is the most important meal of the day, and it is true! Breakfast helps to refuel our body after a night’s sleep; in addition studies have shown that eating breakfast helps maintain a healthy metabolism and healthy body weight.
Furthermore, adults and children are able to concentrate and be more productive during the day when they eat a healthy breakfast. Be sure to avoid foods that are sugary and high in fat such as donuts, toaster pastries, and chicken/steak biscuits.
It is also not advisable to leave the house with only having had a cup of tea or coffee. It is essential to eat foods that will help maintain a healthy blood sugar level until lunchtime. Breakfast should include items from two or more of the following categories:
Whole grains such as whole grain breads and cereals (when choosing cereals or cereal bars, be sure that there are at least 3 grams of fiber and no more than 5 grams of sugar per serving)
Low-fat proteins such as peanut butter and egg (egg whites are preferable)
- Low- fat dairy such as skim milk, low-fat yogurt, and cottage cheese
- Fruits and vegetables, including those in juices and smoothies
Here are some examples of a healthy breakfast:
- Cooked oatmeal with flax seeds, almonds and dried berries
- A slice of toasted whole wheat bread and a boiled egg
- An egg white and veggie omelet wrapped in whole wheat tortilla as a breakfast burrito. Check out the recipes in this section – Spicy Vegetable Omelet and Chicken with Broccoli Omelet
- A smoothie with fresh or frozen fruit and low-fat yogurt
Since mornings are very chaotic and busy, plan your breakfast before you go to bed and prepare as much of it as possible ahead of time. Another time saving tip is to pack your breakfast the night before and take it with you as you head out of the house in the morning. This way, you will never have the excuse that you do not have time for breakfast.