You've heard that "breakfast is the most important meal of the day" and you've heard that you should "eat a balanced breakfast." Are you eating a healthy breakfast? Are you eating breakfast at all? Are you grabbing unhealthy foods that often lead to an unhealthy lunch and dinner?

This week's tip focuses on all of the "B's" that create a healthy breakfast!

BENEFITS
There are many benefits to starting your day off with a healthy breakfast. Studies show that people who eat healthy breakfasts learn better, manage their weight better and are less likely to overeat later in the day, consume more vitamins and minerals, have lower cholesterol levels, and have a reduced risk of heart disease.

BALANCE
A healthy breakfast should include a balance of foods that include protein, carbohydrates, and a small amount of fat. Try and include whole grain foods like oatmeal, cereals with at least 3 grams of fiber per serving, and whole wheat breads. For a protein source, try low-fat cheeses, turkey bacon or sausage, and egg substitute or a whole egg scrambled together with 2 egg whites.

BUILD
Build on to what you're already having for breakfast. If you're eating a bowl of cereal in the morning without fruit, try topping your cereal with a banana or some berries. If you're eating a cereal that is high in sugar and low in fiber, try and choose a healthier cereal with more fiber and less sugar. And if you're adding whole milk to your cereal, choose low-fat milk instead (you may want to use half whole milk and half low-fat milk for a couple of weeks if you dislike the taste of low-fat milk - your tastebuds will adjust if you give them time!)

BETTER
A healthy breakfast often starts at the grocery store. Making better choices when grocery shopping is the first step in building a healthy breakfast. Stock up your refrigerator and cabinets with healthy options such as:

• 100% fruit jelly
• natural peanut butter
• whole wheat bread
• turkey bacon or sausage
• low-fat cheese
• eggs or egg whites
• bananas
• berries
• low-fat yogurt
• low-fat milk or soy milk
• whole wheat English muffins

BROWN-BAG-IT
Are you on the run in the morning and don't have time for breakfast? Then brown bag it! Take your breakfast to go - this is much healthier than grabbing a donut (or two) or a muffin in the morning! Here are some ideas for a breakfast on the go: peanut butter and jelly sandwich, whole fruit, yogurt, dry cereal (stored in a plastic baggie or container).

BE CREATIVE
If the reason you don't eat breakfast is because you don't like any breakfast foods...be creative! Any food can be a breakfast food. Try a piece of leftover pizza, a smoothie with low-fat milk and fruit, or low-fat cheese with wheat crackers.

If you're eating an unhealthy breakfast or skipping breakfast all together, you may be surprised at how much healthier you feel when you've started your day with a healthy and balanced breakfast. You may find that you have more energy, eat less at lunch, and eat healthier throughout the day.

Here's to a healthy start to your day!!

<back