Start your day off right
by Amanda MacMillanThe next time you rush out the door in the morning without something to eat, consider this: Skipping breakfast can set you up for overeating later in the day. A healthy a.m. meal, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.
"You want to aim for a breakfast that combines good carbs and fiber with some protein," says Erica Giovinazzo, MS, RD, a nutritionist at Clay Health Club and Spa, in New York City. Luckily, your options are plenty. Here's a look at some of our favorite breakfast foods, along with expert tips for making them even healthier.
Oatmeal
You may have noticed a heart-shaped seal on your box of oatmeal recently. The seal's there because oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium.
Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts.
Greek yogurt
This tangy, creamy yogurt is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Your best bet: Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition).
"I love Greek yogurt because it's really quick and easy," Giovinazzo says. "You can always take it with you on your way out the door."
Bananas
There's nothing like a banana at breakfast to keep those mid-morning cravings at bay. The yellow fruit—especially when they're still a touch green—are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer.
"Slice it up and add it to cereal or oatmeal," Giovinazzo suggests. "It will add natural sweetness, so you may not need additional sugar."
Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension.ETC.
CR: http://www.health.com/health/gallery/0,,20676415_6,00.html
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