How to Build a Healthy Breakfast

By Stepy Kamei

You've more than likely heard the classic saying, "Breakfast is the most important meal of the day" before. It's a commonly repeated phrase for a good reason: Numerous scientific studies have been conducted and conclude that people who eat a healthy and nutritious breakfast on a regular basis tend to experience fewer health issues than those who don't. The good news is that there are loads of options available when it comes to eating a balanced and healthy breakfast. This means you're bound to find a few solid staple options regardless of your unique health needs and personal taste preferences. Keep on reading to pick up some helpful advice on how you can build a healthy morning meal for yourself, each and every day.

The Basics

When it comes down to it, it's important to view the first meal of your day as the fuel to get your day going on the right foot. You'll want to be able to count on the type of meal that can provide you with the energy you need to get through your morning, while keeping you full enough to not start daydreaming of lunch only an hour after you've eaten breakfast.

Nutritionists agree that a truly healthy breakfast meal is one that provides protein, fiber, and healthy unsaturated fats. Protein provides energy and fuel to the body, while fiber keeps you feeling fuller for longer. Meanwhile, healthy fats also provide energy and important nutrients, such as omega-3 fatty acids for brain health.

What to Avoid

Now that you know what to put into your breakfast, it's just as important to know what to avoid as well. High amounts of refined sugar, salt, and carbs will provide virtually no nutritional value. Instead, they'll only serve to spike your blood sugar rapidly before decreasing them just as fast. In this way, you'll feel tired and hungry at a faster rate, which is not a good way to spend your mid-morning period. Steer clear of sugary cereals, muffins, and processed and packaged foods to avoid this issue.

Some Healthy Combinations to Try

Focus on building a breakfast plate that's high in nutritional value, and low in unhealthy additives. Some great examples of a healthy breakfast include whole wheat toast with peanut butter or avocado spread. Whole-fat yogurt with fresh fruit and honey is another excellent choice. Oatmeal is another excellent, classic choice -- just avoid adding sugar to it. Instead, sweeten it with honey, and consider adding nuts and chia seeds for a boost in important vitamins and minerals.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Sandy Springs, Ga.