A healthy breakfast

According to the Mayo Clinic, a healthy breakfast refuels your body and replenishes your blood sugar (glucose), giving you the energy necessary to start a new day.

Studies show that people who eat breakfast — especially a healthy breakfast — are more likely to:

* Consume more vitamins and minerals and less fat and cholesterol during the day.
* Have better concentration and be more productive throughout the morning.
* Control their weight. T
* Have more strength and endurance.
* Have lower cholesterol, which reduces the risk of heart disease.


A healthy breakfast should consist of a variety of foods. To make a healthy breakfast each day, choose one item from at least three of the following four food groups:

* Fruits and vegetables. Consider fresh, whole fruits and vegetables, fruit or vegetable smoothies, or 100 percent juice without added sugar.
* Grains. Choose whole-grain rolls, bagels, hot or cold whole-grain cereals, or low-fat bran muffins.
* Dairy. Consider skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses.
* Protein. Choose hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon.