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Breakfast Options For Your Health

By Expert HERWriter
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Healthy Eating related image Photo: Getty Images

I’m always asking patients about their dietary habits and it routinely surprises me the number of women who skip the first meal entirely. Breakfast is so important for your metabolism and morning energy. It’s the first meal you eat after fasting all night long and it had better be worth your while. I’m not recommending you eat bacon, eggs, and toast at every sitting nor do you have to spend an hour in the kitchen when you’re running late in the morning.

If you’re trying to lose weight, avoid hypoglycemia, prevent headaches, improve your energy, stabilize your mood, think clearly, improve your focus and overall stay healthy--then eat breakfast!

Here are some options that are nutritious and fulfilling:

Oatmeal (plain, no sugar added) with fruit on top and ground flax seeds for fiber
Plain yogurt with fruit and cinnamon added
Turkey sausage
Scrambled eggs with some vegetables
Hard boiled egg
Whole grain or gluten free toast with almond butter
Smoothie with plain almond milk, protein powder (rice or hemp) and berries
High fiber, high protein cereal (avoid high sugar, simple carbohydrate cereals)
Turkey bacon
Canadian bacon
Quinoa with sliced walnuts and cranberries
Brown rice with pecans and blueberries
Pieces of turkey wrapped around cheese
Sliced apple with real peanut butter (no sugar added), almond butter, or pieces of cheese
Protein bar that is low glycemic such as a kind bar or lara bar
Cottage cheese
A turkey sandwich with lettuce and tomato (why not?)
Leftovers are the best (pizza doesn’t count!)

Make sure to avoid high sugar, simple carbohydrate foods. Skip the scones, biscuits, Pop Tarts, muffins, doughnuts, high sugar cereals, white bread, pancakes, and other foods that will make you sleepy and bloated. You don’t need them and your body doesn’t want them.

So remember, if you’re looking to make positive changes then start with your first meal of the day and jumpstart your brain into the day.

Add a Comment3 Comments

Pass the biscuits, cookies, pop tarts, muffins, donuts, sugary cereals, white bread, tortillas and other foods that make you sleepy and swollen. You do not need it and your body does not want.

November 23, 2010 - 11:09am

I have to eat breakfast or I am sick a few hours after I get up. It is hard to juggle some of my prescriptions with eating breakfast. One says to eat with it while some of my other ones say not to. Great article and great ideas.

November 21, 2010 - 12:19am
EmpowHER Guest

I so strongly agree with this. When I used to crash diet a lot, I believed I was doing something positive by skipping breakfast. The reality is it sets the tone for the day to eat something healthy in the morning and not be climbing the walls hungry by 11:00 a.m.

November 19, 2010 - 2:19pm
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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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