Do you eat breakfast?

Breakfast is one of the most important meals of the day because your body has been fasting for more than 7 hours (hopefully).  A balanced breakfast refuels your body and brain, giving you the energy and brain power required to begin the day.  Typical nutritious breakfasts also provide essential nutrients that are necessary for health, such as vitamins C and D, calcium, fiber, and protein.  To build a healthy and balanced breakfast, combine a fruit or vegetable with a whole grain such as 100% whole wheat bread, oatmeal, oat bran or bran flakes.  Additionally, add a lean source of protein.  Lean protein sources include low-fat or fat-free dairy products, eggs, or all natural meat or poultry sausage with 3 grams or less of total fat per ounce.  To help keep you feeling fuller for longer, have a lean protein along with good sources of dietary fiber.  Great sources of dietary fiber are whole grains, nuts, seeds, fruit and vegetables.  Be creative by mixing and matching different foods to reduce breakfast boredom. 

Katie Jeffrey, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a columnist, and the owner of FitNutrition, LLC, in Stonington, CT and Westerly, RI.  She provides individual nutrition counseling, sports performance nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups.  For more information, call 860-917-6131 or go online to www.fitnutrition.net.  Join FitNutrition, LLC on Facebook.