Picking a Healthy Breakfast

Judy Dodd, MS, RD, LDN Giant Eagle^® Corporate Nutritionist

Chances are good you can name at least one reason why you should start the day with breakfast! The top five reasons to eat breakfast include:

Gives a jump start for readily available energy.
- Even if you don't want to get started, it's likely your boss, school or those that depend on you will be grateful that you show some life!
Provides your brain with fuel it needs to think.
- Ditto from above!
Is an important part of weight control and weight loss.
- Yep! Studies show this is an important part of helping us on the road to a healthy weight.
Critical when you are on medications that require food.
- Although coffee may be your main goal, it's the food that is important to your medications.
Can contribute a significant part of hard-to-get nutrients.
- Now the emphasis moves from eating to eating for health.

So what qualifies for a healthy breakfast? Our registered dietitians at Giant Eagle^® offer this advice and examples of some meals that provide the calories with nutrients:

Carbohydrates with some fiber are top on the list.
- This meal should feature a whole grain with at least three to four grams of fiber. Cereal is a good choice, but bread, bagels and even muffins can fit the healthy definition. Check the label and choose a cereal with fiber, iron and B vitamins. These are nutrients we expect to find in grain foods. Keep the portion size reasonable for your needs, and limit the added sugar!
Protein gives staying power to a meal with components that help you build and repair your body.
- Some cereals provide protein, especially if they have soy or nuts as ingredients.
- Eggs add protein, especially the whites. Unless you have an allergy, you can enjoy eggs without guilt, provided you are cooking them safely and in a low-fat style. Although you may be advised to keep the number of yolks to three to five per week, there are egg replacements that fit the need for an omelet or scrambled egg.
- Peanut or soy butters are another protein boost. Swirl some in hot cereal for a great flavor addition.
- If meat is your protein choice, it should be lean and lower in sodium.
Calcium is a nutrient that is a breakfast highlight.
- Skim or low-fat milk, soy beverages or yogurt add protein with calcium. All fluid dairy milk will provide Vitamin D to help your body use the calcium and some yogurt is now fortified with vitamin D.
- Low-fat cheese sticks are another way to boost the calcium and protein. And calcium-fortified orange juice may be your way of adding calcium to your breakfast.
Vitamin C and the phytonutrients of fruits and vegetables are another part of a healthy breakfast.
- Fruit on your cereal, fruit layered with cereal and yogurt for a parfait, or a glass of 100% juice are excellent choices. A fruit and yogurt smoothie makes a great grab-and-go breakfast.