Start your day right

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.