When you’re on the go, it’s easy to skimp on breakfast or, even worse, skip the first meal of the day altogether. It’s easy to forget that breakfast is just what it means. It’a break from your overnight fast. Your first meal should help you start day on a strong, healthy note, so you can stay on the go.
And while swinging into a favorite coffee shop on the way to work may be a part of many morning rituals, coffee isn’t actually a food group. It’s not breakfast. It’s not a healthy breakfast. So, what is a healthy breakfast?
Bodies that need to get us through a busy day at work, school or wherever life takes us need healthy sources of vitamins, minerals and protein to keep up energy levels, brain power and metabolism. For some, consistently eating breakfast can be part of successful weight management.
According to an often-cited weight-control study, nearly 80 percent of the participants who had lost 30 pounds or more and kept it off said they ate breakfast almost every day.
A healthy breakfast helps you control your weight control and blood sugar levels, while also reducing hunger pangs and snacking later in the day.
To make breakfast as convenient as possible, shop smart. Keep healthy, easily prepared, simple breakfast foods on hand. That way, even if you’re running out the door, you can always grab something quick that still makes for a healthy breakfast.
There are many healthy breakfast options to choose from. Find those that work for you best and meet your dietary needs. Make sure to cut down on saturated fats, which are found in many baked goods. Instead, go for nutrient-dense options, such as whole grains and fruits.
ChoseMyPlate, the US Department of Agriculture’s offers ideas and tips to help you build a healthy eating pattern throughout the day, including:
- Make sure half your plate is fruits and vegetables
- If you currently drink a higher-fat milk, switch to fat-free or low-fat milk
- Eat a variety of protein sources at breakfast
- Make at least half the grains you consume whole grains
This infographic can help you choose healthy breakfast items that are high in protein, vitamins, minerals and healthy carbs while minimizing your morning dose of sodium, added sugars and unhealthy fats.