How to Find the Time
And, What Should You Eat?

We now know the scientific reasons behind eating breakfast. But how do we find the time to eat, and what exactly constitutes a "balanced breakfast"?

Think three types of foods:

1. Whole grains for energy and fiber;
2. Fruit for even more fiber and for vitamin power; and
3. Protein for lasting energy.

THE WHOLE GRAIN CATEGORY

Whole grains may be cold or hot cereals; whole grain toast, english muffins, or bagels; or even leftover rice or potato from dinner.

• Look for Whole Grain: When choosing cereals, look at the list of ingredients. The first ingredient should be a "whole" grain, which implies less processing and less added sugar. Next, consider a cereal that is fortified with a variety of vitamins and minerals. Finally, add variety to your morning by mixing handfuls of three different cold cereals together for a completely new taste. Add a tablespoon of bran to your cereal for crunch, fiber, and vitamins.
• Add Your Own Sweetners: Instead of buying pre-sweetened and flavored hot cereals, make your own! Add applesauce, dried fruit, or diced fresh fruit; sprinkle with a small amount of brown sugar and cinnamon and enjoy!
• Avoid so-called "breakfast bars:" Usually the first ingredient in a bar is sugar, followed closely by a refined flour. Most breakfast bars are nutritional in name only. Instead, opt for whole grain toast, bagels or English muffins. Top with peanut butter, jam, or even cottage cheese sprinkled with cinnamon.