Healthy Breakfast Plans

According to the USDA, eating a balanced breakfast is one of the most important steps you can take to becoming and remaining healthy. Medical studies have shown that, particularly in children and teens, this meal can lead to lower body mass and fat intake and higher overall nutrient intake. However, constructing a healthy breakfast requires a bit of balancing. Pulling foods from several groups is important in order to create a meal that is filling as well as nutritionally sound.

Protein

• Healthy breakfast plans should always include a source of protein. Protein takes longer to digest than most carbohydrates, which means that it keeps you going longer. People who eat a serving of a protein-rich food with breakfast are less likely to snack before lunch.

  Some traditional breakfast items that are solid sources of protein include eggs, milk, yogurt, cottage cheese, hard cheeses and cream cheese. Peanut butter is also a great, filling source of protein. Breakfast meats can supply protein, but watch out: some traditional favorites have too much fat and too many calories to be a truly healthy choice. The best types of meat to eat at breakfast are lean sources of protein such as ham, Canadian bacon and turkey bacon. Soy-based breakfast items such as soy sausage patties and bacon strips are also great proteins.

Carbohydrates and Fiber

• Carbohydrates are a source of energy. Because of this, a healthy breakfast plan should include a serving of a carbohydrate-rich food. However not all carbohydrates are created equal. The best sources of carbohydrates are those that are loaded with whole grains and fiber because they will take longer to digest and offer more nutritional value than their white-flour counterparts.

  Oatmeal or other types of whole-grain hot and cold cereals are always great options for incorporating carbohydrates and fiber into your breakfast. Try to steer clear of sugary breakfast cereals because they do not generally contain many nutrients or much filling fiber. Whole wheat bread, tortillas and bagels are also great sources of complex carbohydrates.

Fruits and Vegetables

• Fruits and vegetables provide many nutrients and are a great way to round out a breakfast menu.There are many ways to incorporate a serving of fruit or vegetables into breakfast dishes.

  Fruits can be consumed whole, dried or in juice. Canned fruits are also OK, as long as they are canned in water or natural fruit juice, not syrup. Fresh or frozen fruits can be combined with yogurt and juice to make a vitamin-packed smoothie.

  Throw some vegetables into an egg scramble or a breakfast burrito to boost the nutrient content of the dish. Besides fresh and frozen veggies, you can also use vegetable-based sauces such as salsa and pizza sauce.

Untraditional Foods

• It's simple to combine traditional breakfast foods to create a balanced meal. For example, a breakfast burrito made with an egg, vegetables and a whole wheat tortilla or a bowl of cereal with milk and a banana are both fairly common choices. However, many people skip breakfast entirely because they do not enjoy the traditional offerings. As long as you make a balanced meal, you can eat whatever you desire for breakfast.

  Try making a sandwich on whole wheat bread or wrapped in a whole wheat tortilla. Put a serving of lean deli meat such as turkey, a slice of cheese and some vegetables on it and you have a balanced breakfast. Have some cheese and whole-grain crackers with a piece of fruit. A simple peanut butter and banana sandwich also contains all the components a healthy breakfast would require.