Breakfast is sometimes considered the most important meal of the day, since it effectively breaks the “night’s fast”. Experts suggest that it is vital to eat a proper breakfast, since it has an impact on one's physical and mental condition through the day. There are people who have a small snack, or eat a sandwich or fruit on the move, while others skip breakfast altogether. Common breakfast items include some carbohydrates, proteins and fats, but it is essential to include soluble fiber and nutrients like antioxidant vitamins. According to MayoClinic.com, a healthy breakfast includes whole grains, low-fat dairy, low-fat protein, fruits and vegetables”.
Importance of Fiber for Breakfast
It is recommended that breakfast should be rich in fiber, due to a number of health benefits. According to the Mayo clinic staff, “Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But fiber can provide other health benefits as well, such as lowering your risk of diabetes and heart disease”.
Fiber is also considered beneficial for weight loss, as it gives a feeling of fullness, and sustains the body over a longer period than other food items.
Fiber rich Cereals and Grains for a Healthy Breakfast
Nancy Schmieder, a Certified Lifestyle Consultant and Specialist, says that there can be many options for a healthy breakfast. One can choose from fiber rich cereals like raisin bran, muesli, oatmeal and bran flakes. Muesli contains the essential ingredients of a healthy diet. It has been studied that oat products lower cholesterol. The Mayo clinic “High-fiber foods” chart states that one cup of cooked oatmeal contains four grams of fiber, while three fourth cups of bran flakes has over five grams.
Whole wheat and wheat grain cereals are low in fat, but are excellent sources of complex carbohydrates, vitamins and minerals. They are rich in soluble and insoluble fiber and also contain essential trace elements.
Sprouts, nuts and seeds added to the cereal enhance its benefits. Omega 3 fatty acids are essential for good health, and are found in nuts like walnuts.
Bread is a popular item for breakfast, but only whole grain bread is rich in fiber. One slice of whole wheat bread has 2 grams of fiber. However, it is important to note that just the label “wheat” or the brown color may not mean a high fiber content; fiber is contained in whole grain bread, multi-grain bread and whole wheat bread.
Fiber and Nutrient rich Fruits for Breakfast
Fresh fruits are rich in vitamins and minerals, and have health benefits like boosting immunity and preventing cancer and age related diseases. Fruits can be combined with muesli for a tasty option. Whole, fresh fruits are better than juices, since most of the fiber is found in the pulp and skin. The peel of an apple contains almost 75% of its dietary fiber. According to the Mayo clinic high fiber food chart, an apple with the skin has 4.4 grams of fiber, while a pear with the skin has 5.5 grams fiber.
Healthy Tea for Breakfast
Tea is usually a favorite for breakfast, so it is better to choose a healthy option like green tea. Green tea has many health benefits, since it is high in anti-oxidants. According to the University of Maryland Medical center, it has preventive properties against conditions like cancer, tooth decay, diabetes, heart disease, arthritis and aging. Herbal tea is another healthy option for breakfast, as herbs have many benefits.
Breakfast is an important meal which starts a healthy day, so it should include items rich in fiber, nutrients and anti-oxidants.
Sources:
- Nancy Schmieder, The importance of Breakfast, Beyondthe bend.com
- Mayo clinic staff, High fiber foods, Mayoclinic.com,
- Mayo clinic staff, Guide to a high fiber diet, www.mayoclinic.com,
- A.D.A.M. Editorial Team: David Zieve, MD, MHA, and David R. Eltz., Green tea, Umm, edu (University of Maryland medical center).
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
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