What's the secret to a better breakfast?
It's better for your health (and your weight) to eat breakfast than to skip it. And it's definitely better to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt, and/or saturated fat. But what if you're fresh out of healthy breakfast ideas?
One quick tip I use to keep my breakfast balanced is to "strive for five." That means I try to include at least 5 grams of fiber and 5 grams of protein in every breakfast.
Many people go wrong by eating a breakfast made up mostly of refined carbohydrates with very little fiber and protein -- like a refined-flour bagel, a muffin made with sugar and white flour, or a sugary low-fiber breakfast cereal. Balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat will do a better job of staving off hunger until lunch and fueling your entire morning's activities.
To help you get there, here are some tips for making sure your breakfast is a well-balanced one, as well as some quick and healthy breakfast ideas and recipes.
A Healthy Breakfast Has at Least 5 Grams of Protein
Low-fat or nonfat dairy products can add protein to your breakfast, as can egg whites or egg substitute (egg yolk doesn't contribute protein); lean breakfast meats like Canadian bacon, extra-lean ham, turkey bacon, or light turkey sausage; and soy milk and other soy products. Here's how much protein you get from some typical breakfast foods:
|Breakfast Protein Sources||Protein (g)||Calories||Fat (g)||Saturated Fat (g)||Carbs (g)|
|Skim milk, 1 cup||10||100||0||0||14|
Low-fat yogurt, vanilla, 1 cup
Low-fat cottage cheese, 1 cup
|Reduced-fat cheese, 1 ounce||8||70||4||2.5||1|
|Stonyfield Farms Organic Low-Fat, Fruit flavored||7||33||0||0||1|
|Egg substitute, 1/4 cup||6||30||0||0||1|
|Soy milk, low-fat, 1 cup||4||90||1.5||0||14|
|Soy-based sausage, 2 ounces||12||119||4.5||0.7||6|
|Tofu, extra firm lite, 2 ounces||5||43||1.4||0||2.2|
|Canadian bacon, 2 ounces||12||89||3.9||1.2||1|
|Extra lean ham, 2 ounces||11||61||1.5||0.4||0.4|
|Turkey bacon, 2 strips||4||70||6||1||< 1|
|Light turkey sausage, 2 ounces||9||130||10||2.2||1|
|Peanut butter, natural, 1 tablespoon||3.5||100||8||1||3.5|
|Light cream cheese, 1 ounce||3||53||4||2.7||1.8|
|Lox (smoked salmon), 1 ounce||5.2||33||1.2||0.2||0|