Is It Time To Evaluate What You Eat For Breakfast?

I find it interesting how we associate certain foods with breakfast. Sugary cereals, pancakes and waffles smothered in syrup. Let's not forget sausage, bacon, ham and eggs are the foods that appeal to many people. These foods are high in sugar, starches, saturated fat, and sodium but low in fiber, protein and healthy fats. If properly chosen, foods for breakfast can provide you with the energy you need and lots of vitamins and minerals to help keep you healthy.

Not all foods are good for you and choosing the wrong foods can turn a healthy breakfast into a high-calorie, nutrient-poor breakfast quickly. The key to a healthy meal is to remember a proper balance of healthy fats, fiber, protein and low glycemic carbohydrates. Have a bowl of hot oatmeal with fresh berries and chopped walnuts. Not sweet enough? Add just a dab of sugar free syrup or a teaspoon of splenda brown sugar blend.

Don't forget to add fruits and vegetables to your breakfast. They are low in calories and rich in nutrients. You can always add vegetables like peppers, onions, mushrooms and tomatoes to omelets. Try having a grapefruit, orange or an apple with a slice of whole grain toast and natural peanut butter? Add berries, raisins, or bananas to your whole grain cereal.

What about fat? Healthy fats are not only good for you, but will leave you feeling fuller longer. Remember to add almond butter or natural peanut butter to whole grain toast or a handful of chopped walnuts in your cereal. The same applies to fiber. Eating fiber rich foods are not only good for your digestive system, but can also help control cholesterol levels. Choose whole grain breads, oats, and unsweetened cold cereals like shredded wheat. Also add in good quality protein into your meal. For example non-fat yogurt, eggs, whole grain breads, oats, protein powders and even natural peanut butter.

Skipping breakfast should never be an option. Regardless if you are in a rush or you think skipping breakfast is a good way to cut calories, something small and healthy is still better than nothing at all. People who skip breakfast are more likely to be overweight, probably because when they finally eat it is too much food in one sitting which is known as overeating. You can have a healthy breakfast and still feel satisfied. Here is one of my favorite recipes that I can eat either for breakfast or dinner!

Cinnamon Roll Protein Waffles:
1/2 c old fashion oatmeal
2/3 c liquid egg whites
2 scoops protein powder (my favorite BSN Cinnamon Roll)
1 banana-optional
1 tbsp. chopped nuts (I use walnuts)-optional

Cook oatmeal first. Once oatmeal is cooked add in egg whites, protein powder and chopped nuts. Stir all ingredients to make a batter. Using a waffle maker or skillet, pour out 2-3 spoon fulls of batter. Cook as you would regular waffles or pancakes. When done slice a banana on top and top it off with sugar free syrup. Absolutely YUMMY