Friday, May 22, 2009

Final Breakfast of the Series

For your last breakfast idea, try cooking up an egg and pair it alongside some whole wheat toast, or even better, some oatmeal. Make it fried, scrambled, hard-boiled, or however you like it.

Eggs are a substantial way to start your morning off with some muscle-building protein. One egg contains a mere 70 calories, but provides approximately 6 grams of protein, and all of the essential amino acids. Eggs are also a good source of choline, a nutrient that helps brain function, and helps to regulate the nervous and cardiovascular systems. A recent study has shown that more than 90% of Americans are deficient of choline. Just one egg provides about 1/4 of your daily needs of choline.

Eggs are also a sufficient source of vitamin D, selenium, iodine, and B vitamins. Additional studies have proven that eggs protect eyesight and help prevent cataracts.

However, eggs should be eaten in moderation because they can raise cholesterol levels if excessively consumed. The yolk contains all of the cholesterol in eggs, but don't skip out on eating the yolk because it also provides many of the beneficial nutrients. I recommend limiting consumption of eggs to two days a week, however many experts consider eating one egg a day to be alright. If you already have high cholesterol, I would stay away from consuming eggs daily. When making eggs, I usually only cook one and add other fibrous foods like fruit and whole grains to fill up on. I would recommend this approach, unless you plan on making an omelet or scrambled eggs which generally require more than one egg.

Pair this breakfast with fruit. Like I mentioned previously, mango is my favorite fruit. If you have yet to taste a mango, be sure to give it a try. However, after purchasing it from the store, you many need to wait a few days for it to ripen up. It's well worth the wait though!

This concludes the healthful breakfast series. Remember, it is important to eat a healthy breakfast each morning to refuel your body and jump-start your day. Look to include whole grains, protein, and fruits/vegetables with each breakfast. I have given you 7 breakfast ideas, so if you fall into a slump and need a little help thinking of a creative way to make your morning meal, you will now have an idea for each day of the week. With a different breakfast for each day of the week, you're sure to never get bored, and will start making time and looking forward to eating breakfast each morning!

No comments:

Post a Comment