Many people either skip breakfast or grab a sweet drink and bread. It is convenient, but by midmorning hunger, tiredness, or cravings can return quickly.
CDC healthier meal guidance emphasizes protein foods, fruits and vegetables in their original form, fiber-rich whole grains, and dairy foods with no added sugars. Breakfast does not have to become complicated. The point is that a very empty first meal can make the rest of the day harder.
A steadier breakfast can check three things:
1. Is there protein, such as eggs, yogurt, soy milk, or cheese?
2. Is there a slower staple, such as oats, whole wheat bread, corn, or potatoes?
3. Is there too much sweetness, such as a sweet drink plus sweet bread?
Simple combinations work:
1. Eggs with whole wheat bread.
2. Plain yogurt with fruit and oats.
3. Soy milk with corn and an egg.
4. Leftovers from dinner can also become breakfast.
Breakfast is not better just because it is smaller. A better breakfast helps the morning feel less like a test of willpower.
What is your usual breakfast: nothing, coffee, bread, or a more complete meal?
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