Breakfast literally means "breaking the fast". It helps us to reload our energy stores after a long night of not eating. Too often, we start our day with an "empty tank". A healthy breakfast can give us the energy we need to "fuel" our activities throughout the day. Here are three reasons why you should eat breakfast soon after waking up:
- Its a nutritious way to start your day. Breakfast eaters tend to eat less fatty foods, more whole grain foods, and more vitamins and minerals, especially calcium, iron and magnesium.
- It improves our focus. People who eat a healthy breakfast think more clearly, work faster, and feel better than those who skip breakfast.
- Manage your weight. Those who eat breakfast are more likely to maintain a healthy weight.
Here are some healthy breakfast ideas that are easy and high in fiber:
- Cereal. Try the whole grain kinds topped with mixed nuts, dried fruit, or a sliced banana. Use either low fat milk or calcium fortified soy milk.
- Whole grain bread, English muffin or bagel. Try with a little peanut butter, sliced banana, and raisins on top. Sprinkle with cinnamon and serve with a glass of milk!
- Yogurt. Layer with your favorite fruit and whole wheat cereal or granola.
- Oatmeal. Top it with raisins, dried cranberries, sliced bananas, and milk.
When you need to grab and go:
- Fruit smoothie. Add your favorite frozen fruit to the blender along with a cup of yogurt. Pour into a thermos.
- Healthy granola bar. Try one made of whole grains. Add one piece of fruit such as an apple, orange, or a banana.
- Mini wheat cereal. Add dried fruit, mixed nuts, and place in a plastic bag or reusable container. Take along with a thermos cup of milk.
- Sandwich. Make it with lean ham or turkey, or peanut butter and jelly on whole grain bread. Lunch foods can be used for breakfast too!
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