Now, a lot of people have a craving for meat in the morning – sausage, bacon or ham –, all of which can be pretty unhealthy. My recommendation is have your meat but find a healthier substitute for it. For instance, you can try turkey bacon or turkey sausage. Both have the same flavor but less than half of the amount of saturated fat.
Furthermore, consider having a little tuna, fat-free mayo, egg whites and toast in the morning. The American Heart Association recommends eating fish at least twice a week and fish for breakfast is a good way to start. In fact, the omega-3 fatty acids in certain fish like salmon, mackerel, herring and tuna have been shown to aid in prefrontal cortex development (moral decision making and attention), helping children with attention deficit hyperactivity disorder (according to the April 2007 edition of the “Journal of the Developmental & Behavioral Pediatrics”), reducing assault rates in prison studies, and stabilizing moods in psychiatric studies. What a better way to start the day than with your head on straight?
Then there is cereal. There are so many different cereals now fortified with every nutrient your body could need. The obvious choice would be “Total,” which claims to have 100% of everything and it does in most regards. However, it provides less than 25% of your daily intake of copper, phosphorous, potassium and vitamin A. Other cereals that are heart-friendly include the Kashi varieties, Fiber One cereals and any bran or flaxseed cereals. You might not think healthy means tasty, but even Fiber One and Total have a version of Cinnamon Toast Crunch that tastes as good as the real thing.
Lastly, consider making a natural fruit smoothie. Although orange juice might sound more tempting, many fruit juices are actually unhealthy based on the number of sugars and the way they are processed. So instead make yourself a smoothie out of whey protein mix and a few strawberries, blueberries, a banana or a combination of different fruits. Add soy milk or skim milk for improved flavor and blend. Whey protein, according to the Department of Food Science and Human Nutrition at the University of Illinois, helps to maintain and build muscle tissue, enhances immune functioning and accelerates weight loss, making it a top selection for a smoothie additive.
Regardless of what you end up doing for breakfast, make sure to do something. You can be creative and decide your own ways to be healthy and happy and what substitutions work best for you, but don’t skip breakfast and don’t eat unhealthy when there are other options out there. Also, check nutrition facts when you are unsure if what you’re eating is good for you, remembering to avoid saturated fats, trans fats, foods with more than 15 grams of sugar per serving and anything with high fructose corn syrup. Foods that lack these ingredients will most likely be healthy. In time, you’ll make the right substitutions and your heart, arteries, mind and soul will thank you for it.
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