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What is a good breakfast? One that has some protein, some slowly digested carbohydrates, and some fruit or vegetables.
Try these 4 tips for creating your own energy-boosting breakfast:
- Whole Grains. High-fiber, whole-grain cereals and breads can help keep your blood sugar within a normal range and help avoid an energy crash. Look for bran cereal, bran flakes, and oatmeal are typically the healthiest choices. To choose the healthiest breakfast cereal, read the label and look for:
- 5 grams or more of fiber per serving
- less than 300 milligrams of sodium per serving
- less than 5 grams of sugar per serving.
- whole grain as the first item on the ingredient list
- Protein. Yogurt is a good choice; Greek yogurt has more protein than regular yogurt. Eggs (up to one a day) are okay for healthy people. Although yolks are high in cholesterol, eggs have proteins, vitamins, and other nutrients and don’t appear to increase the risk for developing heart disease.You might also include foods that have healthful fats such as those in nuts or salmon. Limit processed meats as these foods are associated with a higher risk of colorectal cancer, heart disease, and type 2 diabetes.
- Eat healthy when dining out. You can enjoy a healthy dining out breakfast experience if you stick to oatmeal or vegetable omelets. When at a restaurant, ask how they prepare the food. Do they add anything such as butter, sugar, or MSG? When on the road, fast food chains will start your day with loads of refined carbohydrates and saturated fat. Like most processed food, the breakfast offerings from fast-food chains tend to be high-sodium, low-fiber options.
- Try a breakfast smoothie. Play with combinations of fruit, juice, yogurt, wheat germ, flax seed, or other types of your favorite healthy ingredients. Toss them in your blender with a bit of ice and you have a quick, high energy breakfast.