Career Testing
Career Testing
Career Testing
FOOD & FITNESS / JUN. 24, 2015
version 6, draft 6

Top 4 Ingredients Every Breakfast Should Include

Breakfast is the most important meal of the day because it’s your first meal and it can provide you with the proper nutrition to have energy to make it through the day. If you skip breakfast or don’t have a nutritious meal, you drastically decrease your chances of fueling your body for an energetic day. Consistently eating a nutritious breakfast each day can positively impact your overall health and well-being.

According to the Mayo Clinic, adults who regularly eat a nutritious breakfast will be more likely to consume more vitamins and minerals, control their weight and intake less fat and cholesterol. There are 4 basic ingredients that you should try to incorporate into your daily breakfast meal planning in order to maximize the nutritional value of your food intake. This article will address what those four ingredients are and provide some examples of nutritious breakfast foods.

The 4 basic ingredients: fruits & vegetables, lean protein, whole grains and low-fat dairy will provide your body with the necessary complex carbohydrates, fiber, protein and proper level of “good” fats that will enable you to have the energy to face the day. 

See Also: Top 10 Foods that Actually Make You Smart

1. Fruits & Vegetables

The best type of fruit to eat is organic-based. However, if you cannot eat organically, be sure you thoroughly wash your fruits before eating them. If you opt for juice drinks, look for ones that are natural and do not have added sugar. Additionally, beverages should be low in sodium content. Consider some of the following ideas to add fruit to your breakfast meals.

  • Fresh Fruit – like apples for fiber or grapes that have antioxidants like resveratrol
  • Frozen Fruit & Veggies – that can be added to smoothies with a protein mix
  • Juice Drinks – orange juice has a high concentration of vitamin C

2. Lean Protein

Proteins are essential as the basic “building blocks of life.” All of your cells contain protein and are involved in the chain reaction of amino acids. You need to eat protein-rich foods each day so that your body will be able to repair cellular damage and create new cells. Consider the following examples of protein-rich foods to add to your breakfast meal.

  • Lean meats – low in fat, provides you with the protein to manage your weight properly
  • Peanut butter – contains protein and potassium, which can lower the risk of heart disease
  • Poultry or fish – ess fat than red meat and have Omega-3 fatty acids for heart health
  • Eggs – raw eggs are best, but hard-boiled or eggs with runny yolks are very nutritious

3. Whole Grains

whole grain
shutterstock

It is important to incorporate whole grains into your diet so that you reduce the risk of heart disease. Additionally, a diet rich in whole grains contains fiber that assists in maintaining a healthy digestive tract and reduces constipation. When you eat whole grains, you also provide your body with the proper nutrition necessary for weight management. Take a look at the following suggestions that can be incorporated into your breakfast diet.

  • Whole wheat bread, rolls and bagels
  • Cold or hot whole grain cereals or oatmeal
  • Low-fat bran muffins or crackers

4. Low-fat Dairy

Dairy fat is rich in oleic acid that is also the main factor that makes olive oil so healthy. Additionally, it contains another fat called conjugated linoleic acid (CLA) which assists in weight loss. Consider adding some of these types of low-fat dairy foods into your breakfast diet.

  • Milk – can be low-fat or whole milk, but look for organic or non-GMO dairy
  • Yogurt & Kefir – is useful for the probiotics it contains with help with proper digestion
  • Cheese – is another good source of protein, but try the low-fat or reduced fat options

See Also: Top 6 Foods for a Pick Me up at Work

Incorporating these 4 ingredients into your breakfast meal plan is simple if you follow some of the suggestions discussed. What nutritious foods do you include in your breakfast meal during the week?

Get our FREE eBook!
'6 Steps to Landing Your Next Job'

LEAVE A COMMENT

0 comments

 

RELATED ARTICLES

4 Energy-Packed Breakfast Recipes in Under 15 Minutes
FOOD & FITNESS / SEP 21, 2014

Not everyone has the time for a four-course breakfast served with a leisurely glance through the paper and a great cup of coffee. In fact, some professionals don’t even...

Jack Nicholson
FOOD & FITNESS / AUG 06, 2015

We all know that eating breakfast is good for us. It prevents overeating later on, it gives us energy and it’s just one of those healthy habits that your mom passed down...

5 Important Fruits Every Employee Should Eat For Lunch
FOOD & FITNESS / JAN 18, 2015

Fruit is most often packed with vitamins and fibre, and a smart way to make your office lunch a healthy and nutritious meal. But - it is worth picking your fruit...

juicing
FOOD & FITNESS / SEP 26, 2015

Fruit juice has gone from something you would typically have with breakfast before work to a massive health trend. Juice bars are a huge deal in L.A. –plus Gwyneth...

breakfast in bed
FOOD & FITNESS / DEC 10, 2013

Tis the season to eat, drink and be merry but all the festivity of Christmas and New Year does have one unwanted side effect for many people; the feeling of over...

fruits
FOOD & FITNESS / JUN 28, 2013

A common misconception is that busy, successful professionals usually go without breakfast. Many people misconceive that the most successful business professionals dash...

Get our FREE eBook!
'6 Steps to Landing Your Next Job'
G up arrow