10 Healthy Breakfast Tips from Discovery Health

We have talked quite  a bit lately on the importance of eating breakfast...well here we go again!  Its that important!!

10 Healthy Breakfast Tips

10: Eat Breakfast, Lose Weight
If you are watching calories, you might think that skipping breakfast is a great way to lower your caloric intake.  Not so, breakfast skippers actually end up snacking throughout the day, often overeating and binging on foods that are high in empty calories and less diet friendly.  Eating a healthy breakfast will help jumpstart your metabolism!

9:Plan Ahead
The morning rush can sabatoge your diet.  You're late, you're hungry and the drive thru is calling your name!  With a little planning and preparation you can save yourself from unhealthy breakfasts.  Prepare healthy breakfast options like homemade granola or fiber rich muffins.  Keep handy morning-rush-friendly foods including yogurt, fruit, whole grain cereals, whole grain breads and nut butters for on the go sandwiches.

8: Eggs-good or bad?
One large egg is low in calories and sodium, provides more than 6g of protein, more than 250mg of choline, which helps your cells function properly and may help keep your mind sharp, a good source of lutein which is important for eye health.

7: Oh, Oats
Oatmeal is good for you.  It is rich in fiber, omega-3 fatty acids, folate and potassium--and thats before you add any fruit or flavorings--can lower your cholesterol levels and reduce your risk of heart disease. 

6: Superfoods
If you were offered a pill that would boost your mood, help you lose weight and lower your risk of serious disease including heart disease, diabetes and cancer, you probably wouldn't think twice before taking it.  Unfortunately that pill doesn't exist yet but there are about a dozen "superfoods" that can do the job just as well.  Some great breakfast ones include:  nuts and seeds, berries, oats, soy, tea, low fat yogurt.  Its easy to incorporate these into your diet.  Toss a handful of walnuts and blueberries into your oatmeal or yogurt.  Some other superfoods to consider--although maybe not for breakfast--broccoli, garlic, onions, tomatoes and dark leafy greens.  Try whipping up an omelet or frittata to incorporate some of these. 

5: Smart Smoothies
If you like to pick up smoothies on the go, be choosey.  A lot of them are more like desserts.  And some contain the amount of calories you need in a day...not in one meal.  The healthiest smoothie option is to make it at home, then you have control over what is going in it.  You need a blender, ice, fruit (fresh or frozen) and yogurt or juice. 

4: Brew your own
Fifty four percent of American adults drink coffee everyday and about 14 percent of those drink gourmet coffee beverages.  Coffee drinkers also just don't sip in the morning, they usually consume about 3 cups a day and that is a lot of unwanted calories depending on your preparation.    Brewing your own coffee in the morning can save you a lot of unwanted calories and sugar.  One cup of black coffee has almost no calories and no fat, but with each teaspoon of sugar you are adding 50 calories.  If you take it light each tablespoon of cream adds about 20 calories and 2g of fat.  Adding flavored syrups, whipped cream and drizzled caramel quickly turns your caffeine fix into a calorie, sugar and fat laden dessert.  Prepare your coffee at home and you will be less tempted to turn it into dessert.

3: Fiber
Fiber is a carbohydrate, one that humans cannot digest.  Why eat something you are unable to digest?  Fiber helps you feel full longer, you don't snack as often, and it also has been shown to lower cholesterol levels and lower your risk of heart disease.  Adults should try to eat 5g of fiber at breakfast-women should aim for 20g in a day and men for 30g.  Those grams add up quickly if you are smart about the food that you choose.  Breakfast cereals, fruit, vegetables, whole grains and beans are all great sources of fiber. 

2: Protein
Protein is important-its found in almost every part of your body, from your skin and bones to your muscles and organs, blood, hormones and even in your urine.  Experts suggest you aim for 5g protein in every breakfast.  Adding whole grains, nuts, eggs, low-fat dairy and lean meat to your breakfast plate can help start your day with a good shot of protein.

1: Model Healthy Eating for Your Kids
The Center for Disease Control and Prevention (CDC) has reported that childhood obesity rates have doubled over the last two decades, and overweight kids are more likely to be overweight adults.  When you eat a healthy breakfast your are modeling that good behavior to your kids, who will not only be more likely to eat breakfast themselves but will be more likely to form a positive relationship with food and a better body image, better weight control and improved school performance.