Breakfast Foods for Energy

Breakfast really is the most important meal of the day. A healthy breakfast gives you vitamins and minerals, helps you concentrate, but most importantly, it gives you the energy you need to take on the day. However, if you're not used to eating breakfast, you might be confused about what you should eat. Not to worry. Delicious options are available.
  1. Proteins

    • Your body processes protein at a much slower rate than other nutrients, thus protein gives you long-lasting energy, according to Dr. David A. Kessler, a medical doctor and author of the book "The End of Overeating." The Mayo Clinic recommends low-fat proteins such as lean meats and hard-boiled eggs. Low-fat dairy products such as yogurt and reduced-fat cheese are also good sources of protein.

    Whole Grain Carbohydrates

    • Carbohydrates are your body's main source of energy, according to the Medline Plus Medical Encyclopedia, so it makes sense to eat them if you're looking for a high-energy breakfast. The Mayo Clinic recommends whole grain items such as whole grain bagels or breads, as these have a lot of healthy fiber. You can combine these grain-based foods with high-quality proteins. You might, for example, enjoy a whole grain bagel with reduced-fat cream cheese.

    Fruits and Vegetables

    • Fruits and vegetables are good sources of vitamins and minerals, giving your body what it needs to keep going all morning. Vegetables might not seem like breakfast foods, but tomatoes, green onions and asparagus taste great in an omelet. To lighten up the eggs, you can use one or two egg whites for every egg yolk. Egg whites have flavor but none of the fat present in the egg yolk.

    Healthy Fats

    • Your body needs the heart-healthy fats found in oils such as olive oil and canola oil, and fats, like proteins, help you maintain a sense of fullness, according to Dr Kessler. However, you don't want to eat too much fat at breakfast, lest it drag you down. Consider cooking eggs in a teaspoon of olive oil, or blending a teaspoon of healthy flax oil into a breakfast smoothie. You can also use flax oil on toast; it has a rich, nutty taste.

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