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  • Sandy Jolles

Balancing a Healthy Breakfast

Updated: Nov 23, 2021

What's a good breakfast? One that delivers some healthful protein, some slowly digested carbohydrates, and some fruit or vegetables.


Choose whole grains.

High-fiber, whole-grain cereals and breads can help keep your blood sugar on an even level and avoid a mid-morning energy crash. With the hundreds of types of cereal on the market, bran cereal, bran flakes, and steel-cut oatmeal are typically the healthiest bets. To choose the healthiest breakfast cereal, read the label and look for:

-5 grams or more of fiber per serving

-less than 300 milligrams of sodium per serving

-less than 5 grams of sugar per serving

-whole grain as the first item on the ingredient list


Include protein.

Yogurt is a good choice; In fact, Greek yogurt has more protein than regular yogurt. Eggs (up to one a day) are okay for healthy people. Although yolks are high in cholesterol, eggs have proteins, vitamins, and other nutrients and don't appear to increase the risk for developing heart disease. You might also include foods that have healthful fats such as those in nuts or salmon. Limit processed meats to the occasional treat as these foods are associated with a higher risk of colorectal cancer, heart disease, and type 2 diabetes.

You can enjoy a healthful breakfast out if you stick to oatmeal. But much of the traditional fare will start your day with loads of refined carbohydrates and saturated fat. Like most processed food, the breakfast offerings from fast-food chains tend to be high-sodium and low fiber.



Blend up a breakfast smoothie.

Combine fruit, juice, yogurt, wheat germ, tofu, and other ingredients. Toss them in your blender with a bit of ice and you have a refreshing, high energy breakfast.



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