When you eat breakfast you want to include foods from at
least three of the four food groups. When combined this
meal should make up about one-quarter to one-third of your
total day's nutrients.
Some days you might notice that breakfast is the only meal
you eat at home. This means that your breakfast should be
loaded with good amounts of fiber, vitamins, and minerals.
Most importantly, your meal should also contain some of the
following:
Milk and Milk Products
From this group choose low-fat foods like a tall glass of
skim or 1 percent milk or a cup of low-fat yogurt. As an
added bonus you can easily add these ingredients into a
blender along with some fresh fruit to create some amazing
and healthy breakfast drinks. Low-fat cheese can also be
considered as a serving from this group.
Meat, Fish, Poultry and Alternates
Once more, choose a low quantity of fat food and be bold.
The egg isn't the only protein food that you have to place
on the breakfast table, even though it's a popular favorite
for many families. It's important that you watch your
egg-yolk intake because of the cholesterol content, but you
can easily extend your intake by incorporating plenty of
egg whites, particularly in omelet's and scrambled eggs.
Bacon and sausages should be eaten in moderation as well.
You should keep an eye on the fat content of the bacon as
well as the sausages.
Side bacon is pretty much saturated fat, salt, and
nitrites. Back, or Canadian, bacon is a much healthier and
leaner choice. It's okay to eat this bacon occasionally.
The same principle can be applied to sausages, which are
high in fat. A great cooking tip to know when you're
cooking these meats is to cook them so that the fat drips
off.
Have you ever tried fish for breakfast?
If you want some great fish with Omega 3 fatty-acids try
different fish like kipper, or albacore tuna. Combined
with a thin layer of cheese, or a whole-wheat pita they
make an excellent breakfast meal.
Breads and Cereals
As always choose the whole-grain breads and cereals
whenever you can. If that's not an option your second best
choice would be to get the enriched versions of refined
breads.
Here's a quick word of word of advice when you're selecting
muffins, quick breads, and breakfast pastries. That mouth
watering Danish that you see in the cake section is
probably overflowing with fats as well as sugar. This can
also be true with many store-bought granolas and for the
ridiculous amount of butter you might be tempted to smear
on that healthy piece of whole-wheat bread.
Remember, breakfast is supposed to rejuvenate and give you
loads of energy for your day. Consuming lots of fat and
sugars will get your day off to a sluggish start.
Fruits and Vegetables
A piece of fresh fruit is the supreme choice from this food
group. Raw fruit is actually better than juice because of
the fiber that you'll get. If you really can't start your
day without a glass of juice then it'll be your second best
choice. Dried fruits are great to add as toppings to hot
or cold cereals, especially for women who are trying to
boost their iron intake.
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Marci Lall is a Womens Weight Loss & Body Sculpting
Specialist. visit his website to get his FREE report "16
tips on how to get maximum weight loss and fitness results
in minimum time"
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