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Eating a healthy breakfast gives you energy all day.

Why You Need to Eat a Healthy Breakfast

Mornings are rushed, no question about that. And skipping or skimping on breakfast is a common way to save time. But starting the day with a healthy breakfast is extremely important because:

  • You’ll have more energy
  • You’ll maintain or lose weight
  • You’ll build more muscle
  • You can keep going strong all day

But to do all these things, your breakfast has to be the right kind of breakfast. Here’s how to do it:

Power up the Protein

The traditional American weekend breakfast of eggs and bacon or sausage is a healthy one, but during the week most of us tend to grab a muffin or bowl of cereal, which means our breakfast consists of carbs and not much else. And that’s the opposite of what you want, experts say. One solution is to whip up a baked egg and vegetable dish that you can divide into portions and eat throughout the week, like this vegetables-of-choice frittata.

Own the Oats

When it comes to grain-based breakfasts, you won’t find anything healthier or more satisfying than oatmeal, which is known to lower cholesterol and unhealthy fats. To save time, try the new fad, overnight oats – this recipe for strawberry and coconut overnight oats is packed with protein thanks to the peanut butter and chia seeds. Or, if cereal is your go-to, make yourself a batch of healthy granola heavy on the nuts and whole grains like this granola recipe containing pumpkin seeds. (And serve it with milk or almond milk.)

Keep it Light

Did you know the average bakery muffin contains 500 calories or more? And a plain bagel and cream cheese can clock in at 450 or more, depending on how much cream cheese you add. (One tablespoon of cream cheese is 70 calories.) If one of these is your breakfast of choice, consider cutting it in half and eating half for breakfast and the other half for a late-morning snack. You can also make your own healthy muffins or put peanut butter instead of cream cheese on that bagel for more protein punch.

One additional tip: If you have no appetite for breakfast, it may mean that you’re eating too much before bed. Go easy on the late-night snacks and eat breakfast instead.



Melanie Haiken writes about health, wellness and fitness for national magazines and websites. She specializes in discovering and reporting the latest research on diet, nutrition, fitness, weight loss and other health-related topics. Her award-winning stories have appeared in Fitness, Shape, Health, Forbes, and other respected magazines. She also contributes health stories to numerous Kaiser Permanente newsletters and other publications.