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lucy
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 5 Great Ways to Eat Smart In the Morning
I had to screen the journals and go on rounds to find an apartment during the last week. I had to get up in the morning and eat a very consistent and healthy breakfast to last me the whole day because I had no time for lunch.
Most people working or studying find them in a similar situation but they tend to neglect their breakfasts. It is not without reason that the breakfast is called the most important meal of the day. As the name implies, after a good night of sleep, you are essentially doing two vital tasks when you are breakfasting:
*Replenishing the body's energy and nutrient level after a good night sleep.
*Packing nutrient and potential energy to last you till lunch (and sometimes till dinner).
If you skip breakfast, blood sugar levels drop, fatigue, poor concentration, irritability and lethargy results. So you must take special care to have a healthy breakfast before you start doing other tasks in the morning.
Breakfast everyday
Skip once. Skip twice and you find yourself neglecting to eat a healthy meal almost everyday. Make it a must to eat breakfast everyday. People who eat breakfast are more alert and productive at work. Wake up 15 minutes earlier and prepare your own breakfasts.
Here is an easy to make breakfast that takes no more than 10 seconds of "preparation".
A yogurt drink and piece of fruit
Boost your energy with these easy to make breakfasts.
Eat nutrient-dense foods
Two products can have approximately the same number of calories, but the amount of nutrients and vitamins in them may differ greatly. If you compare a portion of baked potato to a portion of plain potato chips with equal calorie content (100 calories), you will find that baked potato contains twice the amount of dietary fiber: baked potato contains 1.61 g of fiber, while chips contain 0.75 g of fiber. In addition, baked potato has four times more vitamin C than chips (13.7 mg of vitamin C in baked potato and 3.4 mg in potato chips). Baked potato is more nutrient dense than plain potato chips.
In plain english, for an equal number of calories, you can get more vitamins and microelements essential to your health by eating nutrient-dense foods.
Some examples of nutrient-dense foods are fish, fruit, vegetables, seafood.
Substitute Coffee or tea for milk
As I mentioned in a previous article on the benefits of drinking milk, Milk is very important for the following reasons:
*Milk contains essential nutrients like Calcium, Potassium, Protein, Vitamins A, B-12, D, Niacin, Phosphorus and Riboflavin.
*Milk decreases risks of Diabetes and heart diseases.
*Milk is a very good weapon to fight binge eating.
Eat Plenty of Whole Grains
Whole grains may help protect against several chronic diseases, including cardiovascular disease, stroke, type 2 Diabetes, and certain cancers. Whole grains also can help combat high cholesterol, and because they are high in fiber, they are satisfying and make you feel full longer.
Variety Matters
In addition to heightening your culinary prowess, experimenting with new foods expands your nutritional benefits. A diet that includes a variety of fruits, vegetables, nuts, grains, and oils also includes "lots of vitamins and antioxidants. Stock your kitchen with various fruits and vegetables. Try a new fruit everyday.
Try the above steps and you will soon see yourself looking forward to breakfast everyday. You just got another aid to help you wake up early! ;)
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