Don't Skip Breakfast: Help With Building a Healthy Breakfast

Why is breakfast so important? Because it comes after the day's longest period of time without food, breakfast influences metabolism more strongly than lunch or dinner. If you do not break your fast with a meal shortly after rising it might strain your body which can lead to insulin resistance and even other heart risk factors like high blood pressure and cholesterol (this is still "in theory" and "controversial" according to the experts).

Tip: Help yourself maintain good body weight with a healthy morning meal. The above shows a typical "English Breakfast." Breakfast eaters also show greater restraint against impulse snacking and overeating at other meals.

What is a well-crafted breakfast?

• lean protein
• whole-grain carbohydrates
• healthy fat
• fresh fruit

The above can be assembled to make a variety of quick and tasty breakfast meals. Try a serving of low-fat Greek yogurt topped with fresh berries and a handful of nuts. Spread a bit of peanut butter on a whole-wheat English muffin. Scrambled eggs in extra-virgin olive oil with some spinach, mushrooms and other vegetables adds to the variety at breakfast time. Below is a typical Japanese Breakfast.

Avoid bacon, sausage or other cured and processed breakfast meats because these are high in sodium and saturated fat.

One egg a day for most people does not significantly increase risk of heart attack or stroke. Limit yourself to no more than 3 eggs per week if you have diabetes or at high risk for heart disease from smoking or some other cause or already have heart disease. Eggs are high in protein.

Are you looking to lower your cholesterol level. Try oatmeal for breakfast. The trend today is steel-cut or Irish oats which are whole oat grains chopped into small pieces. For the greatest benefit in oats skip the individual instant oatmeal packets which can be loaded with sugar.

Flavor up your oatmeal with a small banana or other fruit and sprinkle with cinnamon.

If you prefer cold cereals, look for:

• cereal that has at least 5 grams of fiber per serving
• avoid cereals that contain more than 5 grams of sugar per serving
• aim for no more than 200 mg of sodium per serving
• choose cereals that have no more than 150 calories per serving.

Source: Harvard Heart Newsletters

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The information in this article is not intended to diagnose, treat, cure or prevent any disease. All health concerns should be addressed by a qualified health care professional.  The article content is offered as a resource for healthier lifestyles.

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