Eat This, Not That, for Breakfast

As busy as we are every day, we need our bodies to be healthy and ready for the day ahead. We need vitamins, minerals, essential nutrients and protein to maintain and replenish our energy, brain power and metabolism. Studies have shown that eating a healthy breakfast can also help with weight management.

“Eating a balanced breakfast can help you control your weight and also can help keep your blood sugar levels and blood pressure levels steady, providing you select healthy options,” Dr. Tran says.

To make breakfast as convenient as possible, shop smart. Keep healthy, easily prepared, simple breakfast foods on hand. That way, even if you’re running out the door, you can always grab something quick that still makes for a healthy breakfast.

Start your day right with these healthy breakfast ideas:

Instead of refined grains like white bread or sugary cereals, choose whole grains, such as oatmeal, whole grain toast or quinoa. Whole grains are rich in fiber and can help keep you full and satisfied until your next meal.

Try eating oatmeal with peanut butter and banana. Adding nut butter and banana provides healthy fats and potassium, making this meal tasty and nutritious.

Protein in your breakfast can help keep you full and satisfied until lunchtime.

Eggs are a good source of protein. Try baked eggs with spinach and feta to add flavor and nutrients. It is a healthy breakfast option that gives you energy. Or you could try a breakfast burrito. Fill a whole wheat tortilla with scrambled eggs, black beans, avocado and top it with salsa for a satisfying on-the-go meal.

Meats are good for protein but avoid eating processed meats as much as possible. If you do, pick lean meats like turkey bacon, chicken sausage or grilled chicken. They have less fat and calories than pork or sausage links.

Greek yogurt is a good source of protein and vitamins. This type of yogurt is good for gut health and has less sugar, which can help keep your blood sugar stable. Greek yogurt with pineapple, kiwi and mango tastes good and is a healthy way to start your day.

Cottage cheese is a healthy choice that provides protein and calcium. Make cottage cheese toast and choose different toppings. Choices include banana and peanut butter, avocado, berries with nut butter or cucumber and tomato.

Many people do not get the recommended daily amounts of fruits and vegetables. Adding fruits and veggies to breakfast boosts your vitamins, minerals and antioxidants intake. Plus, they are low in fat and calories, making it a healthy choice for your morning meal.

Try adding berries to your oatmeal, spinach to your omelet or avocado to your toast.

Watch for added sugar in your breakfast. These are sugars and syrups added to foods or beverages when they are processed or prepared, or simply added at the table. Use unsweetened options or add fruit or honey for sweetness instead.

To check for added sugars in packaged foods, read the nutrition facts label. The line for sugars contains both the natural and added types as total grams of sugar. Natural sugars are found in fruit and dairy products.

If you frequently use table sugar, switch to unsweetened options. This may include artificial sweeteners.

Also, natural juice works better than juice with added sugars.

There are many healthy breakfast options. Choose one that fits your diet. If you need help, there are plenty of resources available.

The USDA's MyPlate program provides tips for eating healthy throughout the day. For example:

• Make sure half your plate is fruits and vegetables
• Switch to fat-free or low-fat milk
• Eat a variety of protein sources at breakfast
• Make at least half the grains you consume whole grains

 Schedule a visit with your primary care physician to learn more and to discuss how best to meet your nutritional needs.