Starting off your morning with a healthy breakfast is the key to a great day.

A balanced breakfast contains foods with whole grains, lean protein, low-fat dairy, fruits, and veggies. Incorporating a variety of food groups helps nourish the body with complex carbohydrates, fiber, protein and small amounts of fat. This variety helps keep you full and energized throughout the day.

According to the American Heart Association, adults who regularly skip breakfast are more likely to be overweight and have diabetes, heart disease and high cholesterol levels. A healthy breakfast every day helps you stay more alert throughout your morning and provides you with essential nutrients.

Cereal can be a great breakfast option, but check the nutrition label for the fiber and sugar content. Cereals high in fiber keep you full and keep your digestive system running smoothly. “Try choosing a cereal with at least 5 grams of fiber per serving,” says Dr. Mudita Malhotra, a primary care physician with Adventist Medical Group. “Also, some cereals, especially those marketed towards children, contain almost as much sugar as your favorite candy bar.”

Many of us skip breakfast because we feel we don’t have time to sit down and eat during hectic mornings. Dr. Malhotra suggests preparing your breakfast ahead of time so you can grab it while running out of the door. “Try making homemade breakfast sandwiches. They can be wrapped in foil and frozen ahead of time, so you can easily grab it in the morning and microwave it at work,” she says. “Also, instant oatmeal in a travel coffee mug is a high-fiber option you can easily keep at your desk or take on the go.”

Whatever you choose, a healthy breakfast helps to fuel your morning and keep you going throughout the day.

Healthy Breakfast Swaps

  • Craving toast? Pick whole grain bread over white bread. Whole grains that are higher in fiber to help keep you more full for longer.
  • Craving juice? Choose a juice with no added sugars. Instead of your regular glass of orange juice, try a cold-pressed juice. Cold-pressed juices are full of vitamins and other nutrients.

Sources. MayoClinc, American Heart Association. LifeworkStrategies, Adventist HealthCare. The Health Tip of the Week is for educational purposes only. For additional information, consult your physician. Please feel free to copy and distribute this health resource.