Anatomy of a Healthy Breakfast

Filling up on a healthy, nutritious breakfast is the best way to start your day in general, but especially when on a diet because it will cut down on hunger later in the day. The key is to give your body what it needs...which doesn't mean donuts, giant muffins or pancakes.

Benefits of a healthy breakfast:
* Eat less fat and cholesterol
* Have better concentration and productivity throughout the morning
* Control your weight
* Have lower cholesterol, which may reduce your risk of heart disease

Key components of a healthy breakfast:
* Whole grains. Options include whole-grain toast, whole-grain english muffins, oatmeal, whole-grain cereals, small low-fat bran muffins
* Low-fat protein. Options include eggs (preferably egg whites or egg substitutes), peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.
* Low-fat dairy. Options include skim milk, low-fat yogurt and low-fat cheeses, such as cottage and natural cheeses.
*Fruits and vegetables. Options include fresh fruits and vegetables or 100 percent juice beverages without added sugar. Vegetables are great when added to omelets or scrambled eggs.

How to put it all together?
Egg white omelet with veggies and low fat cheese
1 piece whole wheat toast with 1 tsp peanut butter
Fresh fruit

Oatmeal with skim milk, a few raw nuts and blueberries or dried cranberries
Fresh fruit

Whole wheat english muffin or small whole wheat bagel
Low fat cream cheese
Thinly sliced salmon
Fresh fruit

Need a quick on the go breakfast? Try a high fiber granola bar, a banana and a glass of skim milk.

Miss your Egg McMuffin? Try a whole wheat english muffin, 1 egg cooked with no butter, 1 piece canadian bacon and a sprinkle of low fat cheese.

Tip: Don't like egg whites on their own? Include just 1 yolk to give the color and texture of full eggs

Source: portions of this post are from The Mayo Clinic