They say that breakfast is the most important meal of the day, so why not make it a healthy one? Eating breakfast can set the pace for your metabolism as well as give your body energy needed to complete its basic processes. If you’re looking to improve your breakfast habits, here are two things that you should always have as part of your breakfast.

  • Protein- This nutrient is critical for energy, cellular function, and other key processes. It is suggested that you consume at least 5 grams of protein for breakfast from foods such as:
    • Low-fat yogurt (vanilla)- 1 cup contain 9.3 grams of protein
    • Egg substitute- ¼ cup contains 6 grams of protein
    • Soy-based sausage- 2 ounces contains 12 grams of protein
    • Canadian bacon- 2 ounces contains 12 grams of protein
    • Skim milk- 1 cup contains 10 grams of protein
    • Turkey bacon- 2 strips contains 4 grams of protein
  • Fiber- Fiber is key for digestive system function. The recommended serving of fiber for a breakfast meal is 5 grams. You can get this amount from foods like:
    • Hot oatmeal or a hot whole grain cereal- ¾ cup contains 3 grams of fiber
    • Cold whole grain cereal- 1 cup contains 7 grams of fiber (and some are gluten free!)
    • Apples, blueberries, banana, or raspberries. They contain 2-4 grams of fiber, depending on serving size.

With a healthy breakfast built on protein and fiber, it’s easier to manage cravings throughout the day. Plus, fiber and protein give you energy to take on your day effectively!

Here’s a great healthy breakfast recipe to help you add more protein and fiber to your diet. It’s fast and perfect for an on-the-go kind of morning:

  • 1 cup fat-free yogurt in plain, vanilla, or strawberry (Greek yogurt works great!)
  • ¼ cup skim milk
  • ¼ cup rice bran
  • ½ scoop vanilla protein powder (optional)
  • Ground flax seed
  • 1 tablespoon almond or peanut butter

Combine all ingredients together to make a filling breakfast that can keep you going all morning long.