During breakfast, you and your family can consume calories guilt-free, as those calories will provide you with energy for the day ahead. Breakfast is especially important for your teens and children. According to the online health resource, Clinical Correlations, adolescents who regularly eat breakfast tend to have lower body-mass indexes, better problem-solving skills, and more balanced moods. Regardless of who is doing the eating, there are many different types of breakfast foods to choose from.
Eggs are the quintessential breakfast food, and a high source of protein. In addition to being versatile in terms of the way you can prepare them, eggs are loaded with vitamins, including A, B, D, and E, and minerals, including calcium, magnesium, iron, potassium and selenium. As the online cooking resource Helpwithcooking.com notes, eating proteins during breakfast can help enhance memory and concentration. One of the most convenient ways to prepare eggs is to hard-boil them, as they can be prepared a week in advance and easily packed for breakfast on the go. Egg-cooking options that can help increase flavor include frying, poaching, scrambling and making omelets.
Like eggs, breakfast meats are strong sources of protein. Some of the most popular breakfast meats, like sausages and bacon, are relatively high in cholesterol and saturated fat, which is the bad type of fat your doctor tells you to avoid. Instead of incorporating breakfast meats into every breakfast, eat them sparingly. Another option is too choose alternatives such as turkey sausage and turkey bacon.
Carbohydrates are the main sources of energy for the body, so you should always try to incorporate them into your breakfasts. For best results, choose complex, unrefined carbohydrate-rich foods, which are low on the glycemic index. Examples include whole-grain breads and bagels, whole-grain cereals, and low-fat bran muffins. Unlike processed carb-loaded breakfast foods, such as white bread and sugary kids cereals, less refined breakfast options release energy more slowly throughout the morning and do not cause as severe spikes and fluctuations in blood-sugar levels.
Including dairy products with morning meals is particularly important for young people. This is because dairy products are loaded with calcium, which aids in the formation of bones and teeth. Dairy choices include milk, yogurt, cheese, butter and cream cheese. Products with active live culture, such as yogurt, kefir and naturally cultured sour cream have the additional benefit of being rich in probiotics, meaning that they help with digestion and the balance of your internal flora.
Fruits are full of vitamins, like A, C and K, as well as minerals, like potassium, phosphorus and magnesium. They are a good source of carbohydrates for providing energy, and many fruits, such as oranges, grapes and watermelon, contain lots of water for hydrating the body. For optimal nutrition, serve fruits whole or cut up rather than fruit juices, as whole fruits provide more fiber. While vegetables aren't ordinarily thought of as breakfast fare, they make healthy and tasty additions to omelets, and to breakfast wraps and roll-ups with egg and cheese, cream cheese or creamy dressing in a whole-wheat tortilla.
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