Wellness

Start Your Day the Healthy Way

The first step in a healthy diet is eating breakfast. You wouldn't risk going on a road trip with your gas tank close to "E" would you? Then why would you do that to your own body, or let your kids do that? Just as you fuel your car, you need to give your body fuel in the morning so that you have the energy to get through your day. Research has shown that eating a healthy breakfast offers many benefits:

• People who eat a healthy breakfast are more successful in weight management.
• Breakfast eaters tend to make healthier choices throughout the day and are less likely to overindulge and engage in mindless eating.
• Noshing in the a.m. makes it more likely that you will eat adequate amounts of vitamins and minerals.
• Eating breakfast jumpstarts your metabolism, so you burn more calories during the day.
• Having a healthy breakfast can help improve concentration, memory, problem-solving abilities.

What you choose for breakfast can make a difference in your energy level for the morning. Eating foods filled with sugar causes your blood sugar and energy levels to rise and fall quickly, making you feel tired and hungry mid-morning. However, eating a balanced breakfast consisting of carbohydrates, proteins, and fats, will cause a gradual increase in blood sugar and release of energy, which will maintain blood sugar and energy levels and delay hunger symptoms for several hours. Try to include foods from at least 3 of the food groups at your morning meal. Try one of these quick, healthy, and delicious breakfasts:

• Whole-grain cereal, low-fat or non-fat milk, and a piece of fruit. Pick a cereal with at least 3 grams of fiber, less than 2 grams of saturated fat, and less than 10 grams of sugar (unless it includes dried fruit, which has natural sugars) per serving.
• 2 Whole-grain waffles topped with low-fat or non-fat yogurt, berries, and sprinkled with walnuts.
• Whole wheat toast topped with peanut butter and banana slices.
• Granola bar, low-fat or non-fat milk or yogurt, and fruit. Make sure the granola bar is made with whole-grains, and has at least 3 grams of fiber and protein per serving.
• Yogurt parfait: low-fat or non-fat yogurt, fresh fruit, and whole-grain cereal or a few nuts.
• Fruit smoothie: use low-fat or non-fat milk or yogurt, frozen fruit, and ice; add a slice of whole-grain toast or have some dry cereal
• Hardboiled egg whites, a whole-grain English muffin topped with soft tub margarine, and drinkable yogurt.
• Half of a toasted whole wheat bagel topped with reduced-fat cheese and tomato slices; add a small cup of OJ or a piece of fruit.
• Oatmeal made with 1 cup of low-fat or fat-free milk, wheat germ or dried fruit, and sprinkled with cinnamon; add a piece of fruit to complete the meal.
• Low-fat cottage cheese, pineapple chunks, and whole-wheat toast topped with apple butter.
• Lean ham on a toasted English muffin and a glass of low-fat or non-fat milk.
• Breakfast wrap: scrambled egg whites, black beans, and salsa in a whole-wheat tortilla; pair with a glass of low-fat or non-fat milk.
• Veggie omelet (made with 1 whole egg and 2 egg whites, mushrooms, spinach, and sprinkled with low-fat cheese) and 1 slice of whole-grain toast.

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