How to Ruin a Healthy Breakfast

You have probably been told many times that breakfast is the most important meal of the day, and that is so true. People who eat breakfast tend to have less trouble with weight loss and they more mentally alert than people who skip breakfast.

Of course a healthy breakfast is better for you than an unhealthy breakfast because you will get great nutrition. Think about what you and your family had for breakfast today. Was it a healthy breakfast or was it not so healthy? It wouldn't be a big surprise if your breakfast weren't healthy since there are so many bad breakfast foods available in grocery stores and in restaurants.

Want to know how you tend to ruin the most important meal of the day? Here are six ways you can ruin a healthy breakfast:

1. You Make Breakfast Really Sugary

   Next time you go to the grocery store or watch kids' television, take a look at all of the pre-sweetened cereals. Basically, these sugary cereals are just boxed of candy with a few vitamins and minerals added in. The sugar problem isn't just in boxes of cereal; many people associate breakfast with sweet pastries and things you pop into the toaster. Sugary, high glycemic breakfasts have been associated with poorer mental performance and in one study, women who ate high glycemic breakfasts burned less fat than women who ate low glycemic breakfasts. Stay away from extra sugar:

   • Choose unsweetened, whole grain breakfast cereals. It is OK to add a little sprinkle of sugar on top, but no more than a teaspoon.
   • Instead of a pastry, pop a slice of whole grain bread into the toaster and then top it with a 100 percent fruit spread. You still get the sweet flavor, but a lot less sugar.
   • Have a bowl of hot oatmeal with fresh berries and chopped walnuts. Not sweet enough? Add just a dab of real maple syrup or a teaspoon of brown sugar.

2. You Skip the Proteins

   Isn't it interesting how you associate certain foods with breakfast? Sugary cereals, pancakes and waffles smothered in syrup appeal to many people at breakfast time. These foods are high in sugars and starches, but low in protein. Protein keeps you feeling full longer so you won't feel so hungry in the middle in the morning. That resulting mid morning hunger is really bad if you satisfy it with more sugar. Make sure you get some good quality protein:

   • Have a piece of whole grain toast with peanut butter or almond butter and a glass of milk. Peanut and other nut butters are delicious sources of protein and when combined with milk, you get all of the amino acids you need.
   • Eat an egg or two. Eggs help you to feel full, and they are a great source of lutein to keep your eyes healthy.
   • Use protein powder in a fruit smoothie.

3. You Eat Lots of Saturated Fat and Processed Meats

   Bacon, sausage and ham are the most common meats you may be eating at breakfast time. Bacon and sausage are high in unhealthy saturated fat, which increases your risk of cardiovascular disease, and all three are high in sodium. Processed meats like these breakfast meats also contain nitrites, which have been linked to colon cancer. These meats are just plain bad for you. Stay away from processed, high fat meats:

   • Eggs are an great source of protein and very versatile. Choose omega eggs, which have omega-3 fatty acids in them. Have a poached egg served over whole grain toast.
   • Lower fat meats like chicken or turkey can be eaten at breakfast. Sliced meat is best. You can buy turkey sausage and turkey ham, but they still contain nitrites and sodium.
   • Try salmon or tuna with a lite mayonnaise on whole grain toast. Each is a great source of omega-3 fatty acids.

4. You Avoid Whole Grains

   Most of those sugary breakfast cereals and pastries are also made with processed flour so they are low in fiber. Whole grains provide fiber, which can keep your cholesterol levels healthy and keep your blood pressure down. Whole grain fiber also slows down digestion of the sugar you put on top of it. Choose whole grains and high fiber foods:

   • Eat whole grain, unsweetened hot or cold breakfast cereals.
   • Use 100 percent whole grain bread instead of white bread for your toast.
   • Make low fat oat bran muffins.

5. You Don't Eat Any Fresh Fruit or Vegetables

   It is difficult to imagine a healthy diet that is not rich in fruits and vegetables. Fruits and vegetables are usually low in calories and high in vitamins, minerals and phytochemicals. Experts recommend that we eat five to nine servings of fruits and vegetables every day. No, that bowl of fruit-flavored cereal doesn't count as a fruit. Get started on your five to nine servings right away in the morning by getting fruits and vegetables into your breakfast:

   • Make an omelet with mushrooms, peppers and onions for breakfast.
   • Slice a grapefruit or orange in half and enjoy it next to a slice of whole grain toast with nut butter.
   • Add berries, raisins, or bananas to your whole grain cereal.

6. You Skip Breakfast Altogether

   Skipping breakfast has been linked to higher rates of obesity and to poorer mental performance, yet many people think they will lose weight by skipping the most important meal of the day. Many studies show that kids of all ages need to eat breakfast to be able to learn well at school. Skipping breakfast is not a good strategy for losing weight, but choosing a quick healthy breakfast will help you to manage your weight and keep you thinking clearly throughout the morning. You can have a quick but healthy breakfast:

   • Keep ready-to-eat foods handy like hard-boiled eggs, nuts, and fresh fruit.
   • Make a fruit smoothie for breakfast.
   • Make your own breakfast cereal bars with healthy whole grain cereals.

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