Breakfast is our first meal of the day and that’s a big responsibility. Depending on what we eat for breakfast, we are either energized and ready for the day, or not. A well-balanced breakfast will ensure no grumbling stomachs in morning classes, and no wishing it was lunch time at 9:30am. To create a well-balanced breakfast, one that provides us with nutrients and fuel that our bodies need for the day is easy! Here’s what you want to include in your “break”- of the “fast.”
Eggs: Protein is crucial when making your healthy breakfast- and eggs are a good source of protein, even better are egg whites.
Toast: A slice of wheat toast also has lots of protein in it. Try a slice of toast with a bit of low-fat butter, low-sugar jelly, or any other topping you have that isn’t made from too many unhealthy ingredients.
Cereal: Healthy cereals, too, have protein packed in every bite. Brands like “Kashi” are 100% natural and packed with dozens of whole grains and vitamins/minerals. Stay away from sugar cereals, which contain more sugar than any other ingredient. Popular sugary cereals may taste divine, but check out the side of the box and you’ll understand why. Sugary cereals have just as much, if not more sugar than desserts. Stay away from those- and stick to the healthy cereals you can find in the organic aisle of the supermarket.
Fruits: There are dozens of fruits to choose from. Try something like an orange, a huge carrier of Vitamin C. Fruit salad is always a good option if it is homemade without any extra sugars and flavorings (*watch out for this in pre-packed fruit salads). Have some berries with your breakfast too, if you can, which are packed with antioxidants. Bananas are a good choice too- packed with fiber- something our bodies need for the day. There have actually been numerous studies that foods packed with fiber are super healthy for us, actually decreasing the chance of developing heart disease in the future.
For a protein-packed, healthy meal, read my suggested options above, and clear reasonings behind them. Have a well-balanced breakfast and see how much of a difference it makes your day. You won’t be anything less than energized, I promise!
Dylan Richards is a leader among his peers and a young icon in the food world. The 16-year-old is on a mission to share with his peers a simple message: It’s Cool to Eat Healthy! Visiting local, sustainable and organic restaurants, food trucks, farmer’s markets, farms, and more, this teen food critic asses the quality, ingredients, and taste of menu items and shares his findings with kids his age. Dylan recently developed his own TV show called “Dylan’s Lunchbox” , which chronicles his restaurant adventures. Dylan is energetic, confident, and has a timely and important message about health and food choices.