A nutritious breakfast improves concentration, physical stamina and mood throughout the day. Eating breakfast can also help you control weight by reducing the urge to overeat later. On the other hand, skipping breakfast can leave you sluggish, moody and vulnerable to heart disease if you make it a long-term habit.
While any breakfast is better than none at all, simple carbohydrates such as sugary pastries aren't the best choice. Sugary foods provide a quick burst of fuel but leave your tank empty by mid-morning. For energy that lasts until lunchtime, choose whole grains, fruits, low-fat dairy and lean protein for breakfast. Some examples include:
Oatmeal: See that heart-shaped symbol on the oatmeal box? Oatmeal earned that from the American Heart Association because it contains zero artery-clogging saturated fat and is high in cholesterol-clearing dietary fiber. Oatmeal also contains beta-glucans, which boost immune system function.
Bananas: This easy-to-transport fruit is filled with fiber and potassium, essential nutrients that promote heart health and blood pressure. Bananas also contain nutrients that ease digestion, build strong bones and protect eyesight.
Greek yogurt: Greek yogurt is low in fat and sugar but packs twice the protein of regular yogurt, vitamin B12 and calcium. Not only does it help you stay fuller longer, but the probiotics it contains aids digestion, weight loss and heart health.
Smoothies: In less than five minutes, you can whip up a nutritious, take-it-with-you breakfast treat. Blend your smoothie the night before and refrigerate in a covered container to save time. Give the mix a quick stir in the morning, then grab it and go!
