It's
better for your health (and your weight) to eat breakfast than to skip
it. And it's definitely better to eat a healthy breakfast, high in
fibers and nutrients, than one full of refined grains, sugar, salt,
and/or saturated fat. But what if you're fresh out of healthy breakfast
ideas?One quick tip I use to keep my breakfast balanced is to "strive for five." That means I try to include at least 5 grams of fiber and 5 grams of protein in every breakfast.
Many people go wrong by eating a breakfast made up mostly of refined carbohydrates with very little fiber and protein -- like a refined-flour bagel, a muffin made with sugar and white flour, or a sugary low-fiber breakfast cereal. Balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat will do a better job of staving off hunger until lunch and fueling your entire morning's activities.
A Healthy Breakfast Has at Least 5 Grams of Protein
Low-fat or nonfat dairy products can add protein to your breakfast, as can egg whites or egg substitute (egg yolk doesn't contribute protein); lean breakfast meats, turkey bacon, or light turkey sausage; and soy milk and other soy products.
A Healthy Breakfast Has at Least 5 Grams of Fiber
One way to get to those 5 grams of fiber is to include a whole grain and/or fruit or vegetables with your breakfast. Breakfast is the perfect time to work in a serving or two of whole grains, which along with fiber also offer many health-promoting vitamins, minerals, and phytochemicals.
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