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Eat These Foods for Breakfast for Better Health

By Debra Rodzinak

Many people claim that they just can’t eat breakfast because they aren’t hungry for a few hours after they wake up.  But, not eating breakfast can lead many to overeat later on in the day.  Eating breakfast can provide you with energy, keep you full, and allow you to resist foods that are not as healthy or good for you.

Combine protein with high fiber foods to keep you feeling fuller, longer.  Choose carbs that fall into the “good carb” category.  These carbs are whole carbs such as fruit and vegetables, whole grains, and legumes.  Sugary pastries, white bread, and pasta are considered refined carbs and should be avoided.

Great Grains

Good carbs help keep blood sugar levels even during the day.  Some examples of great grains to include in your healthy breakfast are:

  • Oatmeal
  • Wheat Germ
  • Flaxseed
  • Whole-grain Bread
  • Some Cereals


An excellent source of protein, dairy is a morning staple for many people.  Milk is not the only source of dairy protein.  Some other examples that are tasty include:

  • Greek Yogurt
  • Low-Fat Cheese


Fruit is the most popular breakfast food after cereal.  Some healthy fruits to include in your breakfast include:

  • Grapefruit
  • Bananas
  • Watermelon
  • Blueberries
  • Strawberries
  • Cantaloupe
  • Kiwi
  • Raspberries


Many Americans enjoy coffee first thing in the morning.  Good news!  Coffee is included on our list.  Not a coffee drinker?  Try these other beverages at breakfast:

  • Coffee
  • Tea
  • Orange Juice
  • Cranberry Juice


Some other foods that don’t fall into the above categories should also be included in your breakfast meal.  These include:

  • Eggs
  • Almond Butter

By rotating these foods throughout your breakfast meals, your weekly morning dose of vitamins and minerals should be met.  You should also feel full, have energy, and be healthier.  Some of the healthy benefits contained in eating a well-rounded breakfast include:

  • Omega-3 fatty acids
  • Folate
  • Potassium
  • Beta-glucan Fiber
  • Calcium
  • Protein
  • Vitamin A
  • Vitamin C
  • Vitamin D
  • Vitamin E
  • Vitamin K
  • Resistant Starch – a healthy carbohydrate
  • Potassium
  • Lycopene
  • Anthocyanins – a powerful antioxidant
  • Catechins – immunity-boosting antioxidants
  • Ellagitannins – a cancer-fighting antioxidant
  • Lignan – an antioxidant that protects against breast cancer
  • Folic Acid
  • Copper
  • Riboflavin

With this impressive list of vitamins, minerals, and other healthy ingredients, eating a well-rounded breakfast can be tasty and healthy.  Mix and match these foods to create new and interesting breakfast meals that you will enjoy.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

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