Eat a whole-grain muffin and fruit as part of a balanced breakfast.
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Your morning routine might not leave any time for breakfast, but it's one meal you don't want to miss. A healthy, balanced breakfast fuels your body, balances your blood sugar levels and revs your metabolism. To stay energized and avoid hunger pangs before lunch, eat a fiber- and protein-rich breakfast. The right breakfast foods will help you feel motivated and focused during the day.
If you only have time for toast with your tea in the morning, make it whole wheat. Eating whole grains, such as whole-wheat bread, bagels, muffins and rolls, provides you with essential dietary fiber and nutrients that your body needs to produce long-lasting energy. This fuels your brain helping you to concentrate and stay focused. Refined, white flour is stripped of that fiber, as well as minerals and vitamins. Refined products that are "enriched" -- note the word on the ingredient list -- have some of the vitamins and minerals added back in, but not the fiber. Ensure that muffins are low-fat and do not have excess added sugar. For a high-energy spread, try low-fat, natural peanut butter, which is rich in essential protein and healthy fats.
Eggs are often considered to be unhealthy and high in cholesterol; however, the "Journal of the American Medical Association" reports that if you are a healthy adult, eating an egg daily will not increase your risk of heart disease and stroke. Eggs are a good choice because they contain up to 100 milligrams of the protein choline as well as omega-3 fatty acids. According to the University of Maryland Medical Center, your brain needs high concentrations of these healthy fatty acids for good memory, focus and cognitive function. Eggs also give you essential nutrients such as vitamin A, vitamin D, iodine and iron. Avoid frying your egg in oil and cook it by poaching or boiling to avoid excess fat. If you have high blood pressure or heart disease, consult your doctor or nutritionist about whether eggs are good for your diet.
Oats are a common breakfast food for good reason. Eating this protein and fiber-rich grain helps to balance your blood sugar levels and keeps you from feeling hungry shortly after eating. Stable levels of sugar in your blood provide your brain with a continuous supply of fuel to help you stay focused. The soluble fiber in oats also helps to lower high cholesterol levels, while low-fat milk adds calcium and vitamins A and D. Top your oatmeal with a banana or dried apricots for an added boost of fiber and potassium. Avoid packaged oat cereals and instant varieties that contain excess sugar, salt and artificial preservatives and flavoring.
Yogurt and Fruit
Low-fat yogurt topped with fruit is a balanced, energizing breakfast at home, at your desk or on-the-go. Yogurt, particularly Greek-style, is rich in protein, which your brain needs to focus. The Franklin Institute explains that your body needs protein from foods to make brain chemicals called neurotransmitters, which help you to focus. Yogurt also contains nutrients such as vitamin A, vitamin D and calcium. Avoid buying yogurts that have added flavorings and sweeteners. Instead mix in fresh fruit such as berries, grapes and chopped apples and sweeten with honey or low-sugar jam if necessary.