Asked by
Ungal Ranga
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Food & Drink
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3:22 PM on September 13, 2008
Deepthi's Answer
Best bets for a healthy breakfast::-
A healthy breakfast should consist of a variety of foods, for example, whole grains, low-fat protein or dairy sources, and fruit. This provides complex carbohydrates, protein and a small amount of fat — a combination that delays hunger symptoms for hours.
Whether you opt for traditional options, such as yogurt, whole-grain muffins or ready-to-eat cereal, or less typical foods, such as leftover vegetable pizza or a fruit smoothie, you can get the nutrients and energy you need to start your day.
Traditional fare offers many options
To make a healthy breakfast each day, choose one item from at least three of the following four food groups:
Fruits and vegetables. Fresh fruits and vegetables, 100 percent juice without added sugar
Grains. Whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast
Dairy. Skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses
Protein. Hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon
For a healthy breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk. The best cereals are those that are higher in fiber. If counting calories, choose cereals that are lower in calories.
Oatmeal is another good choice, but it may be a challenge if you're on the run or at work. One cup of plain, cooked oatmeal has about 4 grams of fiber and 130 calories. And don't forget eggs, including hard-boiled eggs, which are easy to take with you. The yolk does contain cholesterol, but eggs are full of nutrients, including protein, vitamins A and B-12, folic acid, and phosphorus.
Nontraditional fare counts, too
If you dislike regular breakfast foods, try something different, such as:
Leftover vegetable pizza
Fresh fruit topped with low-fat yogurt and crispy whole-grain cereal
Vegetables, salsa and low-fat shredded cheeses wrapped in a tortilla
A smoothie blended from exotic fruits, some low-fat yogurt and a spoonful of wheat germ
Whole-wheat crackers with low-fat cheese
A microwaved potato topped with broccoli and grated Parmesan cheese
Think low-fat and fresh lean meats or even fish, low-fat milk products, fresh fruits and vegetables, and whole grains. The combinations are limited only by your imagination and taste.
Eating out can be healthy
You can even make healthy breakfast choices at fast-food restaurants. Whole-grain bagels, rolls and English muffins are better for you than fat-filled doughnuts, scones, croissants or biscuits. Skip the oversized breakfast sandwiches, bacon, sausage and whole milk.
Source www.mayoclinic.com
Answered at
6:51 PM on September 14, 2008
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