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Fast, Easy, High-fiber Breakfasts

Breakfast is the most important meal of the day. Research from participants in the National Weight Control Registry shows that 78% eat breakfast every day. The average participant has lost 60 pounds and maintained that loss for 6 years.

A 2002 study shows that eating breakfast may help prevent insulin resistance and obesity. The researchers believe that eating first thing in the morning may help to stabilize blood sugar levels, which regulate appetite and energy.

And according to the American Dietetic Association, children who eat breakfast are more likely to have better concentration, problem-solving skills, and hand-eye coordination. They may also be more alert, creative, and less likely to miss days of school.

Smart choices for breakfast include whole grains, fruit, and low-fat dairy or soy products.

When choosing a cereal, look for whole grains with 3 or more grams of fiber, and sugar should be less than 10 grams per serving.

Sample Grab and Go Breakfasts

  • Cold cereal in a baggy, carton of skim milk, banana
  • Peanut butter and raisins on whole-wheat toast, carton of skim milk
  • Hard-boiled egg, whole wheat toast, and a large apple
  • Leftover vegetable pizza
  • Fresh fruit topped with low-fat yogurt and crispy whole-grain cereal
  • Vegetables, salsa, and low-fat shredded cheeses wrapped in a tortilla
  • Bran muffin plus a vanilla yogurt
  • Baggie of low fat granola with a handful of raisins
  • Cinnamon-raisin bagel with peanut butter as a spread, plus a can of vegetable juice



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