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Rise Like the Sun

Posted in: Healthy Eating // 47 Comments

A bright start to your day

healthy breakfast choices

By Kelsie Sandage

We’ve heard it over and over that breakfast is the most important meal of the day, but, in the hustle and bustle of getting ready in the morning, sometimes breakfast is neglected. Breakfast jumpstarts your metabolism so that you can better take on the tasks you have throughout your day. Skipping breakfast can lead to a bad mood and not functioning as well as someone who had breakfast.

Try the following breakfast options to get your morning moving.

  • Frozen Yogurt and Cereal – Know that bran flakes are good for you, but still can’t get over the taste? Jazz it up with some low-fat frozen yogurt and fresh fruit, like berries, bananas, or in season produce, for a breakfast sundae that only tastes indulgent, but is actually healthy. The bran flakes provide fiber; ¾ cup of Kellogg’s All-Bran Original cereal provided 10 grams of fiber per ¾ cup serving size. Fresh fruit provides a good dose of vitamins; strawberries are a good source of folate and potassium and blue berries are filled with antioxidants. The frozen yogurt is a good source of calcium; half a cup of Publix brand lowfat frozen yogurt gives 15% of your daily calcium intake value.
  • Almond butter toast and a glass of milk and an apple – A cup of lowfat 1% milk provides 29% of your daily calcium intake and washes down the almond butter toast. Almond butter has 17grams of fat per 1 ounce whereas peanut butter has 14grams per 1 ounce serving, but almond butter has less sodium and sugars that peanut butter. On multi-grain toast, one slice being 69 calories with only 10 of those calories from fat, you are on your way to a well-rounded meal. Take the apple on the road for some natural sugar and 10% of your vitamin C daily intake.
  • Nuts and cheese – For those who do not have a second to spare in the morning, packing breakfast the night before can be beneficial. Walnuts, pecans or pistachios on your drive into work is a good way to get part of your daily fiber intake; raw pistachios 12% per 1 ounce serving and raw chopped English walnuts 8% per one ounce serving. One cup of diced Colby cheese may be 520 calories, but it provides 90% of your daily calcium intake as well as 26% of your daily vitamin A intake.

Nutrition expert of No Limit Nutrition, Jon Vredenburg chose three breakfasts that are eaten all too often even though they provide poor nutrition:

  • Bagel with cream cheese: Most bagel places provide bagels that are over 300 calories of refined carbohydrates that do little to provide a long-term feeling of fullness. Combine this with a 150-250 calorie ‘dab’ of fat-laden cream cheese and you have the opposite of the breakfast of champions.
  • Coffee shop muffins: Again, size matters here – but in a bad way. Today’s oversized muffins provide enough calories to fuel your walk to work – if you lived 5 miles from your office.
  • Pancakes with sausage: Although, not a typical breakfast on the go, this refined-carbohydrate meal is a vehicle for more sugar and fat since nobody eats a plain pancake. Combine that with sausage that provides a day’s worth of sodium, and possibly fat, and you are ready for the post-breakfast food coma.

Photo provided by FreeDigitalPhotos.net.


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