Start Your Day with a POWER Breakfast!

Ok, everyone should know by now that breakfast is the most important meal of the day. But, why is this? Well, for one reason, people who eat breakfast are less likely to overeat later in the day, they also stay fuller longer, and finally, the calories you eat at breakfast will be expended all day long by your daily activities. These are great reasons to load up on a great, healthy breakfast. So, now you ask, what are the elements of a great, healthy breakfast? Fiber-rich carbohydrates and lowfat protein. A meal high in fiber and protein is going to keep you both full and energized in the morning. For a balanced breakfast, aim for 300-400 calories, 15-25 grams of protein, and 8-15 grams of fiber. Also, make sure to add a serving of fruit to any breakfast for added nutrients! Here are my top three breakfast picks:


Breakfast Option 1:
1 cup Kashi GoLean Cereal
1/2 cup of fat free milk (or lowfat vanilla soy milk, if you like your cereal a little sweet)
Top cereal with a medium-size banana
(calories: 300, protein: 18 grams, fiber: 13 grams)

*Banana Benefits – rich in vitamin B6, folate, and potassium. Read more on the many benefits of bananas:
http://www.realage.com/tips/peel-this-tropical-treat-for-blood-pressure
http://www.realage.com/tips/do-bananas-do-a-brain-good


Breakfast Option 2:
2 eggs scrambled
1 slice of Milton's wheat bread toasted with a tablespoon of peanut butter
1 cup of strawberries
(calories: 360, protein: 20 grams, fiber: 8 grams)

*Strawberry benefits - rich in vitamin C and flavanoids. Read more on the many benefits of strawberries:
http://www.realage.com/tips/a-berry-good-thing
http://www.realage.com/tips/a-good-reason-to-add-berries-to-your-oatmeal


Breakfast Option 3:
Quaker Oats High Fiber Maple and Brown Sugar Oatmeal with 1/2 cup of fat free milk
Trader Joes Greek Style Nonfat Honey Yogurt
Medium orange
(calories: 385, protein: 21 grams, fiber: 13 grams)

*Orange Benefits – rich in vitamin C. Read more on the many benefits of oranges:
http://www.realage.com/tips/orange-you-glad
http://www.realage.com/tips/the-fruit-your-skin-craves

Start your day off right with any of these breakfast options. I promise that the combination of fiber and protein will keep you feeling satisfied longer than a breakfast lacking one of these. These are the types of breakfast options that will keep you energized, satisfied, and provide a lot of great health benefits on top of it. Feel free to mix any of these ideas up too. The key is to get both a solid amount of protein and fiber in the morning. Strawberries, bananas, and almonds are all great oatmeal toppers and bananas and peanut butter make wheat toast delicious!