Mind, body, and spirit

04/28/2010

A Healthy Breakfast

It might be the last thing on your morning to-do list, or worse, it might not be on your list at all. But a healthy breakfast refuels your body, jump-starts your day, and may even benefit your overall health. According to Glenmeadow trainer Laurie Campbell, when you eat a healthy breakfast, you're more likely to eat more vitamins and minerals, eat less fat, have better concentration and productivity throughout the morning, control your weight, and have lower cholesterol, which may reduce your risk of heart disease.

Here's what forms the core of a healthy breakfast:

• Whole grains. Options include whole-grain rolls or bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, and Melba toast.
• Low-fat protein. Options include hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.
• Low-fat dairy. Options include skim milk, low-fat yogurt, and low-fat cheeses, such as cottage and natural cheeses.
• Fruits and vegetables. Options include fresh fruits and vegetables or 100 percent juice beverages without added sugar.

Together, these foods provide complex carbohydrates, fiber, protein, and a small amount of fat-a combination that packs big health benefits and that also can leave you feeling full for hours.