Breakfast really is the most important meal of the day. A nutritious breakfast is linked to many health benefits including weight control and improved mental and physical performance. Eating a breakfast high in fiber and in protein will keep hunger at bay until lunch time and help reduce mid-morning snacking!

As the name implies, breakfast literally means to “break one’s fast,” following a good nights rest. According to the American Dietetic Association, the body uses breakfast to refuel its glucose stores and provide the brain and muscles with energy to function throughout the day. However, this doesn’t permit us to indulge in bottomless bowls of sugary cereal to meet our glucose requirement. Instead, look for breakfast options that are high in protein and fiber and low in calories, fat and sugar. Rest assured, following these guidelines doesn’t mean sacrificing taste!

Oatmeal: Top of the list for a reason, oatmeal is an excellent source of dietary fiber. Oats offer many benefits to the body, including improved heart health, bowel function and even a reduced risk of certain cancers and obesity. Instant oatmeal is just as nutritious as regular oatmeal and it’s easier and quicker to prepare!

Mix 1 sachet of instant oatmeal with 1/2 cup of low-fat milk, heat and drizzle with honey. Enjoy!

English muffin with peanut butter: A good source of dietary fiber and calcium, a whole-wheat English muffin is an excellent alternative to traditional bread. It’s low in calories, low in saturated fat and low in cholesterol. Opt for all-natural peanut butter that’s free of added ingredients and preservatives. Adding banana not only makes for a fantastic flavor combination but also adds 1 fruit serving.

Toast 1 light, whole-wheat English muffin and serve with 1 Tbsp of peanut butter and 1 small banana (sliced).

Granola and fruit parfait: When buying granola, pay attention to sugar content (5 grams or less) and look for a granola that contains nuts. Walnuts are high in omega-3s and taste great. For the most nutritious granola, consider making your own; the only way to completely avoid added sugars and preservatives.

Combine 1/2 cup of granola with 1 cup of plain, low-fat yogurt and 1/4 cup of fresh or frozen berries.

Egg and cheese burrito: Eggs are an amazing, natural source of protein. For the highest quality egg, buy organic, free-range.  Eggs enriched with omega-3 fatty acids are a product of hens feeding largely on kelp and flax seed and provide more nutritional benefit than regular eggs.

Fill one whole wheat, low-carb tortilla, with 1 scrambled egg, half a cup of low-fat shredded cheese and 1 Tbsp of salsa.

Fruit Smoothie: Possibly the easiest and most delicious way to meet your daily fruit recommendation, a fruit smoothie is a far healthier alternative to a shake. Using low-fat yogurt to thicken the smoothie and freshly-squeezed fruit juice as the liquid ingredient makes for a low-fat smoothie free of added sugar.

Combine approximately 1/2 cup of frozen or fresh fruit with 3/4 cup of low-fat yogurt, 1/2 cup of fruit juice and  a few cubes of ice.  Blend to desired thickness and enjoy!

Tags: food choices, healthy recipe, Intelligent Nutrition, nutrient dense foods, yo yo dieting