Skipping breakfast is rarely a good idea, but starting the day with unhealthy choices won’t do your body any favors either. A healthy breakfast helps the body absorb more vitamins and minerals throughout the day, helps lower cholesterol and can help control weight.
It’s easy to eat right: the ideal breakfast should provide one quarter to one third of your day’s protein, a fair amount of fiber (as low-glycemic carbohydrates) and some healthy fat. Here are some quick, healthful ideas:
- A bowl of whole-grain cereal with calcium-fortified, carrageenan-free, unsweetened soymilk and some fruit. Add a tablespoon of freshly ground flaxseeds on top as a source of omega-3 fatty acids.
- A soy shake (blend 1/2 cake silken tofu, 1/2 cup apple juice, 1 cup frozen organic strawberries and 1 banana). If you don’t like tofu, add a tablespoon of unsweetened peanut butter – it’s a good source of heart healthy monounsaturated fats and provides protein, fiber and vitamin E.
- Keep some hardboiled eggs (choose free-range, omega-3 fortified eggs) on hand to eat with whole-grain toast. Include a glass of calcium-fortified orange juice and a container of plain, unsweetened yogurt. Add your own fruit.
And don’t shy away from coffee with your breakfast – it is a good source of antioxidants, and research has linked coffee to a decreased risk of type 2 diabetes as well as improved mental health as you age. I suggest finding an organic or fair trade version. If coffee causes side effects such as anxiety, tremors or irritation of the digestive system, drink tea – it is a healthy alternative.
Don’t miss tomorrow’s Daily Tip, as we cover unhealthy breakfast options to avoid.
Everyone's dietary needs are different based on a number of factors including lifestyle, diet, medications and more. To find out what vitamins you need, take the Weil Vitamin Advisor. This 3-step questionnaire requires just minutes to complete, and generates a free, no-obligation vitamin and nutritional supplement recommendation that is personalized to meet your unique nutritional needs.
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