A healthy breakfast may protect against heart disease a bowl of steel-cut oatmeal topped with fruit and walnuts. a bowl of high-fiber, whole-grain cereal such as Fiber One, Shredded Wheat, or Cheerios with milk and sliced banana , strawberries, blueberries, or other fruit. 6 or 8 ounces of 1% yogurt with blueberries and sunflower seeds.
A Healthy Breakfast Has at Least 5 Grams of Protein
|Breakfast Protein Sources||Protein (g)||Fat (g)|
|Canadian bacon , 2 ounces||12||3.9|
|Extra lean ham, 2 ounces||11||1.5|
|Turkey bacon, 2 strips||4||6|
|Light turkey sausage, 2 ounces||9||10|
Here are five healthy meats that won’t wreak havoc on your colon. Buffalo ( Bison ) No matter how good white meat can be, it will never truly satiate the craving for red meat. Pork . Pork chops used to be on the doctors’ hit list. Chicken . White meat is much better for you than red — that’s a well-known fact. Turkey. Fish.
Any ground meat , including beef, chicken and lamb, will also complement eggs nicely.
Deep-frying chicken adds calories, fat, and sodium to an otherwise healthy food. Studies have linked fried food with type 2 diabetes, obesity, and high blood pressure — all of which raise your odds of heart failure.
A study published in May in the journal Heart (link opens in new window) found that an egg a day just may keep the doctor away. Researchers studied nearly half a million Chinese adults over nine years and found up to one egg per day led to a lower risk of heart disease and stroke.
The 10 Worst Foods to Eat in the Morning Breakfast Cereals . Many people think breakfast cereals are a nutritious choice for children and adults. Pancakes and Waffles. Toast With Margarine. Muffins . Fruit Juice. Toaster Pastries. Scones With Jam and Cream. Sweetened Non-Fat Yogurt.
Here’s the core of a healthy breakfast : Whole grains. Examples include whole-grain rolls and bagels, hot or cold whole-grain cereals, whole-grain English muffins, and whole-grain waffles. Lean protein. Examples include eggs, lean meat, legumes and nuts. Low-fat dairy. Fruits and vegetables.
Start Your Day Right: 8 Healthy Breakfast Ideas to Lower Your Cholesterol Oatmeal. A bowl of oatmeal packs 5 grams of dietary fiber. Almond milk. Avocado toast. Egg white scramble with spinach. Orange juice. Whey protein smoothie. Smoked salmon on a whole-wheat bagel. Apple bran muffins.
In general, red meats (beef, pork and lamb) have more saturated (bad) fat than chicken , fish and vegetable proteins such as beans. Saturated and trans fats can raise your blood cholesterol and make heart disease worse.
Cured meats, cold cuts , salami , and hot dogs are just a few examples of processed meats to limit or avoid. Scientific consensus confirms that eating large amounts of these processed meats will raise your risk of colon cancer. These meats are often high in both sodium and saturated fats, Malkani says.
Limit fatty cuts of meat . Beef , lean cuts and lean ground round or sirloin. Chicken or turkey breasts and tenders, skinless, boneless. Chicken or turkey, ground. Fish, high in omega-3s, such as herring, mackerel, salmon, trout, tuna. Pork tenderloin, trimmed of fat. Seitan. Tempeh. Tofu.
Eggs can be enjoyed as part of a healthy , balanced diet, but it’s best to cook them without adding salt or fat. For example: boiled or poached, without added salt. scrambled without butter and using low-fat milk instead of cream.
Poached or scrambled eggs served on wholegrain toast with grilled tomatoes tops Rob’s healthiest breakfasts list. He said: ‘ Eggs are the ultimate breakfast food for me. ‘They’re high in protein and nutrients, such as the B vitamins, which convert food into energy within the body.
The Best Sides for Eggs Potato and Romesco on a Sandwich. Fresh Herbs. Polenta. Chicken and Kewpie Mayo. Potato-Leek Hash. Steamed Mushrooms. Summer Zucchini. Rib Eye Steak. Kabocha Squash. Avocado Spread. Bacon-Roasted Roots. Kimchi and Bacon. Bacon Knot Challah. Dutch Baby Pancake. Brown Butter Pasta. Potato Rosti. Crumpets with Chorizo Maple Syrup.