Nutritious Breakfast Foods

Eating breakfast daily is an important part of a healthy lifestyle, helping you avoid weight gain by staving off hunger and fueling you through the morning. Two studies published in the Journal of the American Dietetic Association have shown that people who eat breakfast regularly tend to have lower body fat and are less likely to overeat than those who skip their morning meal. The trick is sticking to nutritious breakfast foods to reap the most health benefits, incorporating fresh produce plus low-fat dairy and whole grains.

Oatmeal

• Pair your oatmeal with blueberries for an added health boost in the morning.

  Oatmeal is a highly nutritious complex carbohydrate that's also affordable and boasts a long shelf life. Old-fashioned oatmeal and steel-cut oats are the healthiest varieties, packing plenty of soluble fiber that aids in digestion and promote heart health. And since these complex carbs are unrefined, they take longer to break down, helping you stay full until lunchtime. To add to this already healthful breakfast staple, toss in antioxidant-rich berries, heart and brain-boosting walnuts or almonds and a dash of metabolism-boosting cinnamon.

Eggs

• Scramble eggs with tomatoes, peppers and other veggies for a fiber and protein-packed morning meal.

  Eggs remain one of the most nutritious breakfast staples, containing protein, B vitamins and good cholesterol. A 1999 study by the Harvard School of Public Health suggests that most adults can safely eat up to 7 whole eggs per week to without raising levels of bad cholesterol. Feel free to eat more than 7 egg whites (or cholesterol-free egg substitutes, as they're made from egg whites) weekly as this protein-filled portion of the egg contains no fat or cholesterol.

Cereal

• Pay attention to cereal box labels to choose one that's good for your health and tastebuds.

  Like oatmeal, certain types of whole-grain cold cereals are excellent choices for a healthy yet flavorful breakfast. The key is avoiding the sugary, refined varieties that seem to dominate grocery store shelves, as these can cause a drop in blood sugar levels and leave you feeling sluggish. Stick to cereals with whole grains such as bran flakes, Grape Nuts, or those by natural food brands such as Kashi. Opt for cereals with 5 grams of fiber per serving and no more than 13 grams of sugar per serving. Add a serving of your favorite fruit to get even more nutrition from this convenient breakfast plus low-fat or skim milk for a good source of protein and calcium without overdoing it on artery-clogging fat.

Low-fat Dairy

• Yogurt is a top source of calcium, and low-fat varieties have been shown to help maintain your weight.

  Low-fat dairy items provide nutritious sources of low-carb protein and fat, in the form of yogurt, cottage cheese or milk. Though whole milk products offer many of the same nutritional benefits, the high fat content can cancel out the health boost. Low-fat and nonfat dairy breakfast products such as yogurt is an even better option, health-wise, when paired with vitamin-rich fresh fruit, chopped nuts, raw oats or cold cereal.