Welcome to this series about Weight Management. Enjoy the principles and I hope you learn something new. Enjoy the positive benefits of Weight Management.

 In today’s modern world, creating meals that are convenient, but nutritious, can be a challenge.  With the morning rush to get off to work, some people choose to skip breakfast altogether.

Under no circumstances, is it advised to skip breakfast!  Breakfast gives you the boost of energy your body needs to function properly, much like gasoline supplies the energy for a car to move.  So, the focus should be what to eat for breakfast to get that needed energy boost.

If you’re not sure what to eat for breakfast, keep one word in mind – balance.  A good balance of some key food groups will go a long way to providing you with the nutrients to last you through the morning.

Grabbing a coffee and a bagel on the way out the door is better than nothing, but bagels made with white flour will cause a spike in blood sugar.  You will get that initial boost of energy, but it will not be enough to sustain you until lunchtime.

Balance at breakfast means you should select foods from each of the following categories:

 Complex carbohydrates

  • These are unrefined grain products that are higher in fiber. They are slower to break down in the body and give you prolonged energy.
  • Complex carbohydrates are found in whole grain breads and bagels (so go ahead and have that whole-grain bagel), oatmeal, and some cold cereals.
  1. Protein
  • Protein sources tend to be higher in fat, but the good news is that you can get some of the healthy fatty acids in some proteins. Although protein is present in meats, this is not a usual breakfast food in North America.  So if you don’t generally eat fish or other kinds of meat for breakfast, you can also get protein in eggs, avocados, nuts, and seeds. 
  • Try topping your whole-grain bagel with almond butter to get the protein your body needs. It will also keep you feeling fuller longer.
  • If using peanut butter, it is better to use the natural one made with 100% peanuts, as it is less processed.
  • Try adding nuts and seeds on top of your breakfast cereal.

 Low-fat dairy

  • Skim milk, yogurt, and cottage cheese have many benefits, other than just being super breakfast foods. They are a good source of calcium, and since they also have protein, they help to keep you feeling full.
  • Yogurt is loaded with probiotics, microorganisms that keep harmful bacteria in your gastrointestinal tract in check.
  • Cottage cheese with blueberries or other fruit can provide a slightly sweet, satisfying breakfast.
  1. Fresh fruit and berries
  • Loaded with fiber and antioxidants, fruit is a compact source of energy that has cancer-fighting properties. Add fruits and berries to your breakfast in order to help get the recommended daily servings every day.

In summary, now that you know what to eat for breakfast, all you need to do is to commit to eating a healthy balance of foods.  If you are strapped for time in the morning, most of these choices can be prepared ahead of time and are easy to take with you if you must eat on the go.  Make a healthy breakfast part of your day, and your body will thank you for it.

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Nick Thorne is the founder of NicksDigitalSolutions Limited, a company specializing in Education, Training and Writing. He lives in Levin, New Zealand.