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healthy breakfast recipe : Healthy Breakfast For Runners Healthy Grab And Go Breakfast‚ Healthy Fast Food Breakfast Options‚ Healthy Fast Food Breakfast and healthy breakfast recipes

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Healthy Breakfast For Runners

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By alfat. healthy breakfast recipe. Published at Thursday, June 21st, 2018 - 18:09:21 PM.

It might be the last thing on your morning to-do list, or worse, it might not be on your list at all. But a healthy breakfast refuels your body, jump-starts your day and may even benefit your overall health. Don't skip this important meal.

These quick and flexible options give you plenty of ways to put breakfast back on your daily menu.

The benefits of a healthy breakfast

Breakfast gives you a chance to start each day with a healthy and nutritious meal. Adults who report regularly eating a healthy breakfast are more likely to:

  • Eat more vitamins and minerals.
  • Control their weight. Research suggests that consuming most of your daily calories in the morning can aid weight loss.
  • Control their blood sugar levels -- which is important in preventing or controlling diabetes.
  • Eat less fat and cholesterol.
  • Perform better at work.

Children who regularly eat a healthy breakfast are more likely to:

  • Meet daily nutrient requirements
  • Be at a healthy body weight
  • Have better concentration and be more alert
  • Miss fewer days of school

The basics of a healthy breakfast

What exactly counts as a healthy breakfast? Here's the core of a healthy breakfast:

  • Whole grains. Examples include whole-grain rolls and bagels, hot or cold whole-grain cereals, whole-grain English muffins, and whole-grain waffles.
  • Lean protein. Examples include eggs, lean meat, legumes and nuts.
  • Low-fat dairy. Examples include milk, plain or lower sugar yogurts, and low-fat cheeses, such as cottage cheese and natural cheeses.
  • Fruits and vegetables. Examples include fresh or frozen fruits and vegetables, 100 percent juice drinks without added sugar, and fruit and vegetable smoothies.

Together, these food groups provide complex carbohydrates, fiber, protein and a small amount of fat -- a combination that packs health benefits and helps you feel full for hours.

Find options from these core groups that suit your tastes and preferences. And try to choose food from at least three of these four food groups to round out a healthy breakfast.

Try these tips for fitting in breakfast on a tight schedule:

  • Cook ahead. Make breakfast the night before. Just reheat as necessary in the morning.
  • Set the stage. Figure out what you'll eat for breakfast the night before. Then, set out dry ingredients and any bowls, equipment or pans. They'll be ready for use in the morning.
  • Pack it up. Make a to-go breakfast the night before. In the morning, you can grab it and go.

If you skip breakfast because you want to save calories, reconsider that plan. Chances are you'll be ravenous by lunchtime. That may lead you to overeat or choose fast but unhealthy options -- perhaps doughnuts or cookies a co-worker brings to the office.

Your morning meal doesn't have to mean loading up on sugar and fats, and it doesn't have to be time-consuming to be healthy. Keep the breakfast basics in mind and set yourself up for healthier eating all day long.


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