7 Breakfast Must-Haves

For more than 75 years, Wheaties cereal has been hailed as the ‘Breakfast of Champions.’ But, these seven foods are worthy of a gold medal, too, because they can provide you with the essential energy and nutrients you need to make it through the morning. Check them out.

The Most Important Meal

Nutritionists chide us not to miss breakfast, because it is the most important meal of the day. Foregoing breakfast can cause us to pack on the calories later on in the day, just to feel satisfied. There also is the energy slump to take into consideration. Says Erica Giovinazzo, nutritionist at Clay Health Club and Spa, in New York City, “You want to aim for a breakfast that combines good carbs and fiber with some protein.”

Almond butter is in the peanut butter family.

Recharge 7x Over

1. Not just delicious in cookies, oatmeal also is chock full of beta-glucan. What is beta-glucan? It’s a fiber proven to help lower ones cholesterol when regularly eaten. In addition, oats offer an excellent source of  folate, omega-3 fatty acids and potassium. The popular Web site, Health.com suggests that steel-cut oats contain more fiber than rolled oats or instant options. Dressing-up oatmeal is quite easy, you can sweeten the deal by adding a little milk and just a touch of honey. Topping your oatmeal with fruit and nuts is a good way to go, also.

2. Grapefruit is an acquired taste for many. But, eating half a grapefruit before each meal may help trim your waistline because it contains fat-burning properties. Added, too, is the fact that it has a beneficial effect on insulin levels and blood sugar. Being filling, hydrating and containing essential immunity-boosting antioxidants all can be added to the pro side of eating grapefruit. Note though, you definitely should check-in with your doctor before making grapefruit a part of your regular diet. Why? Grapefruit, as well as grapefruit juice can interfere with some prescription drugs.

What is beta-glucan? It’s a fiber proven to help lower ones cholesterol when regularly eaten. In addition, oats offer an excellent source of  folate, omega-3 fatty acids and potassium.

3. Mouth-watering in smoothies, bananas are a breakfast staple. Moreover, bananas are one of the best sources of resistant starch, a healthy carbohydrate that helps you feel fuller for a longer period of time. They also are rich in potassium, an electrolyte that helps naturally lower blood pressure.

4. Eggs have been the source of controversy in recent years; specifically, do they contain too much cholesterol or don’t they? However, this is no longer the case, eggs now are touted as a healthy source of protein and nutrients. The American Heart Association suggests those with normal cholesterol limit their cholesterol intake to 300 milligrams per day.

5. Almond butter is in the peanut butter family, but has a very distinct taste, nonetheless. It also has roughly 100 calories per tablespoon. What else? Almond butter is a wonderful alternate source of protein, it’s also filled with monounsaturated fat. “It’s really delicious spread on whole grain bread or paired with a banana or an apple,” Giovinazzo says.

6. Blueberry pancakes or muffins are commonly eaten at breakfast. But, you can enjoy blueberries fresh or frozen, also. Best of all, they are superfruits, which means they are antioxidant rich.

Studies show that eating blueberries regularly can help improve your memory, motor skills, blood pressure and metabolism. Blueberries also contain fewer calories than many of its other fruit counterparts (80 calories per cup). Not bad selling points, wouldn’t you agree?

7. Greek yogurt has gained a lot of press lately and here’s why; it’s creamy, tangy and packed with calcium and protein. Yep, it has nearly twice as much protein as regular yogurt. Not sure which varieties to choose? Plain and nonfat varieties are excellent options because you can be creative, drop in the fruit of your choice and Viola!, instant flavor and sweetness.

Eat What you Like, Like What you Eat

Fighting the daily deluge of hunger can be difficult. Wether you are headed off to work or are just taking some time off, incorporating these foods into your breakfast will help you go a long way throughout the day. They also can be modified to fit your palate.

Web Links:


-Kimberly Williams

3 Comments Add yours

  1. Melody P. Furst says:

    Superb blog, Kim! I checked your links and they are all wonderful. Pictures, links, slideshows and polls; great!


  2. Miracle Follett says:

    Thank you for sharing this info, Kimberly. I really appreciate your efforts in keeping us abreast new topics; you present clear and concise explanations in an interesting way. Yep, breakfast is the most important meal of the day and I see why. I am waiting for your next write-ups thank you, once again.


    1. KWill says:

      Miracle, thank you for reading this blog. I appreciate your feedback.


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