A healthy breakfast can give you the energy you need to be at your best. You don’t have to start every morning with the breakfast of champions. A balanced meal at the beginning of your day can make a difference in your health and well-being.
Why breakfast?
Breakfast is literally a break in fasting since you last ate before bedtime. When you wake, you need food to reload your body’s supply of glucose—or blood sugar—that provides energy. Benefits of eating breakfast include increased strength and endurance, and improved concentration and problem-solving ability.
The morning meal is especially important for kids and teens. Kids who eat breakfast have better school attendance, are late for school less often, have improved muscle coordination and are less likely to be overweight.
Making the right choices
There’s no set menu for a good breakfast. But there are some guidelines to make sure your morning meal is healthy and balanced:
Go easy on sugar. Sugar adds calories but offers few, if any, nutrients. So skip the doughnuts and other pastries.
Power up with protein. Protein can help you stay strong and focused throughout the morning. Good sources of protein include eggs, low-fat yogurt and peanut butter.
Include whole grains. Whole grains are packed with fiber and nutrients. They also tend to be digested slowly, so they provide long-lasting energy.
Add fruits and veggies. Try fresh, seasonal fruit. You can even include chopped veggies in an omelet.
Make time for breakfast
There are ways you can make time to eat and still get everyone off to school and work on schedule. Try getting your breakfast ingredients ready the night before and keep it simple. If you don’t have time at home, take breakfast with you. Low-fat yogurt, bananas, oranges and juice containers are all portable, healthy breakfasts.
By making time and smart breakfast choices, you can start your morning on the right foot and look forward to a productive day of work, school or play!
For more tips on health and nutrition, visit Henry Mayo Fitness and Health at 24525 Town Center Dr. in Valencia. The facility offers FREE community education classes on mindful eating and nutrition for endurance. Go online to henrymayo.com/catalog for a full class listing.
Patrick Moody is director of marketing and public relations at Henry Mayo Newhall Hospital.
