Breakfast is indeed the most important meal of the day. A good start for a productive day is eating a healthy meal packed with energy, vitamins and minerals. Finding the right foods to eat may sound simple and we often tend to just grab anything that we have in the fridge. But there are a few things we need to keep in mind in order to ensure that we are getting a complete and healthy breakfast.

Different body types have different daily requirements. But it’s easy to satisfy the body's nutritional needs by simply choosing to eat healthy foods – and it’s even easier to determine what they are. Each meal needs to include sufficient servings of fruits, vegetables, meats for protein, and any healthy source of carbohydrates. After a good night's sleep, the body may become unprepared for heavy digestion. So try to keep it light but packed in order to keep you running until lunchtime.

Breakfast Choices to Lose Weight

One of the worst things that you can do if you are trying to lose weight is to skip breakfast. This will not only make you weak and lacking in energy but skipping breakfast will also defeat the purpose of dieting. The body will naturally demand to be refueled at least 3 times a day. Skipping breakfast will only intensify your craving for food and result to you eating more than you should.

Make it a point to eat breakfast before you go out of your home for work. Eating breakfast at home, instead of doing it inside a greasy breakfast joint, will give you more control of your calorie intake. Making your own meal gives you the confidence that you are getting enough serving of each food type that you need to start the day right.

Always make it a point to include sufficient servings of low-fat protein and fiber in your weight loss breakfast meal. If you are trying to limit your calorie intake, avoid removing a certain food type in place of another and instead, try to include a little of each. This way, you are satisfying your body's need without sacrificing your body's nutritional needs.

Suggestion #1: Poached Eggs and Fruit Slices

A good suggestion is a serving of poached eggs, a small bowl of mixed fruits and a few slices of whole wheat bread. Poached egg is rich in protein and essential nutrients. It doesn't need the use of oil so it is low in fat and is much healthier. Storing fruit slices in the fridge worth a few days of serving will make it easier to prepare. Soak it in fresh fruit juice to make it last longer. You douse it with a few tablespoons of low-fat light cream before serving to make it more satisfying to the taste. Tea is also a good alternative to coffee; it has fewer calories but still has enough of that caffeine punch.

Suggestion #2: Fiber Plate

Oatmeal and other whole grain products are low in calories but are rich in dietary fiber. These are also packed with essential vitamins and minerals to keep the body nutritionally-satisfied while limiting calorie intake. You can top it with fresh fruits or add a few teaspoons of honey to add a little taste and make it more nutritious. Preparing your fiber plate will only take a few minutes but it will surely keep you at your best until the next meal of the day.

Breakfast Choices to Prevent Cancer

Different studies show certain food ingredients can reduce the risk of developing certain types of cancer. And what can be a better way to take advantage of their cancer-fighting properties but by including them in your breakfast. Antioxidants have been found to be the body's best defense against cancer. The bio-availability of antioxidants in most fruits and plants make it easier to include in your daily diet, especially for breakfast. The best and richest sources of antioxidants are whole grains, soy, carrots, tea, spinach, garlic, red grapes, tomatoes, broccoli and berries. These foods are also rich in fiber, protein and other nutrients.

Suggestion #3: Steamed Greens and Broiled Fish

A plate of fresh steamed green vegetables, broiled fish and a glass of tomato juice is one good example of a breakfast that will help in lowering your risk of developing cancer. You can use the oven or the microwave to cook your fish and poach your greens in boiling water for a minute or so and serve it instantly. Vegetables like Brussels sprouts and asparagus and fish like salmon and cream dory will give you that satisfied feeling without giving you that heavy feel in the stomach; a nice start for a productive day.

Suggestion #4: Berry-full Morning

Berries are the richest sources of cancer-fighting antioxidants. Filling a small bowl of a variation of fresh berries will keep you moving until lunchtime. You can try mixing blueberries or other wild and domestic berries with whole grain cereal and add a 1 cup of low-fat milk. Be generous with the berries but try to keep the cereal to one serving.

Breakfast Choices to Lower Blood Sugar

Certain cereals, pastries and white bread can drastically increase the body's blood sugar levels. And these types of foods will be digested quickly and will make you feel hungry again just after a few hours. A good breakfast for people with high blood sugar levels are whole grains foods and other foods low in glucose. Eating foods rich in protein like eggs, fish and meats have also been found to supply the body with enough energy to last the day without raising blood sugar levels.

Suggestion #5: Meaty Whole Wheat Clubhouse

White bread is something that you would like to eat if you want your blood sugar level to rise in just a few minutes. Eating whole wheat bread, on the other, hand is one of the best foods to keep your blood sugar at normal levels. Thin slices of cooked meat or ham and fresh greens to make a healthy clubhouse sandwich will give you enough energy to start the day without having to worry of hyperglycemia.

Suggestion #6: Tuna Sandwich and Grapes

Spread some flaked tuna and fresh lettuce on slices of whole wheat bread and complete it with a cup of grapes to complete your meal and satisfy your sugar cravings without affecting your sugar levels.

Breakfast Choices to Lower Cholesterol

Some of the foods that have been found by numerous clinical studies to lower cholesterol levels are whole grains, oats, blueberries, pistachios, walnuts, almonds, olives, avocados, soybeans, pomegranate juice and yogurt. These foods are fast and easy to prepare, giving you more time to spend on other things before going off to work.

Suggestion #7: Mixed Nuts and a Cup of Yogurt

Some brands add nuts and sundries to their cereals to make them healthier and tastier. You can do this on your own by adding a few tablespoons of different nuts and sun-dried berries to wholegrain cereal. End the meal with a cup of yogurt to inhibit the absorption of cholesterol in the system.

Suggestion #8: Tofu in Honey and Pomegranate Sauce

Tofu has a relatively bland taste so it’s easy to mix it with other ingredients. Put 2 cups of pomegranate juice in a saucepan and thicken it with a few tablespoons of honey. Cut your tofu in thin slices and poach it in the sauce. You can eat this with a small serving of oatmeal.

Sources
crumcreek.com
nutrition.about.com
collectivewizdom.com