Start your day right

Jul 2, 2020 | Joey Keillor | @joeykeillor | Comments (2)

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A nutritious breakfast can be a great start to your day — but what makes a breakfast healthy? It generally means a combination of complex carbohydrates, fiber, protein and a small amount of healthy fat. Complex carbs such as whole grains, legumes, nuts, fruits and vegetables help replenish energy stores depleted overnight and provide vitamins, minerals and fiber — which helps you feel full longer.

Adding in lean proteins, which are rich in vitamins and minerals, also helps you delay hunger. One example is low-fat dairy products, which are important sources of vitamins A and D, calcium, and potassium.

A morning meal with these elements will help improve your concentration; provide nutrients important to your heart, bones and other systems; and may help control the amount of calories you take in later in the day.

Choose from at least three of these four food groups to round out a healthy breakfast:

  • Whole grains — Whole-grain bread or bagels, hot or cold whole-grain cereals, whole-grain English muffins, and whole-grain waffles.
  • Lean protein — Eggs, lean meat, legumes and nuts.
  • Low-fat dairy — Milk, plain or low-sugar yogurts, and low-fat cheeses, such as cottage cheese and natural cheeses.
  • Fruits and vegetables — Fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies.

Fill up a part of your day with tips, tricks and conversations on healthy eating, weight loss and exercise at the Health Living group.

Interested in more newsfeed posts like this? Go to the Aging & Health: Take Charge blog.

I have unsalted, roasted cashews that I have been eating. I ordered from Costco. The big container tub of them. I thought I read where cashews are one of the good nuts to eat, pistachios and almonds also.

REPLY

I have unsalted, roasted cashews that I have been eating. I ordered from Costco. The big container tub of them. I thought I read where cashews are one of the good nuts to eat, pistachios and almonds also. Is bran cereal ok to eat? And with unsweetened almond milk with organic honey.

REPLY
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