How to Make a Power Breakfast

We've all heard that breakfast is the most important meal of the day. Despite this knowledge, most Americans skip their morning meal all-together, substitute coffee for food or grab an unhealthy bite at the drive thru. Whether you're trying to lose weight or bulk up, eating a balanced breakfast composed of nutrient-rich foods will give your body the energy necessary to function efficiently.

Difficulty: Moderately Easy

Instructions

1. Eat a large breakfast. The bulk of calorie intake should be in the morning to increase energy levels throughout the day. Most people can consume 500 to 700 calories at breakfast and still lose weight. If you exercise in the morning, eat a portion of your meal before working out and save the rest for a nutritious mid-morning snack.

2. Go easy on the carbs. An all-carb breakfast will give you energy for a bit, but when your blood sugar falls, your energy level will rapidly decrease.

3. Choose healthy alternatives to breakfast favorites. Substitute granola for sugary cereal and fill your bowl with low-fat or soy milk. Health food stores also sell butter substitutes and soy bacon that taste like the real thing without the negative impact on body functioning.

4. Plan meals in advance. If you must eat on the run, prepare baggies of granola and keep yogurt and spoons in the office refrigerator. Prepare smoothies in the evening and refrigerate in a travel cup that's easy to transport. Meals that require no cooking are best for those who skip breakfast often due to time constraints. Eliminate all obstacles to eating a daily power breakfast.

5. Incorporate vegetables into your morning meal. Vegetables contain essential vitamins and minerals that boost energy and sharpen alertness. Drink a glass of vegetable juice or add raw spinach to your fruit smoothie.

Tips & Warnings

• Examples of power breakfast combinations include: a banana, yogurt with granola and orange juice; peanut butter on a whole wheat toast, vegetable juice and unsweetened dried cranberries; or whole grain unsweetened cereal with low-fat or soy milk and a fruit smoothie with raw spinach.
• Some fatty oils contribute to brain function and positively affect cardiovascular and digestive functioning. Flaxseed oil, grape seed oil, and fish oil are easy to find in pill form. Extra virgin olive oil is a healthy alternative to butter or grease for cooking.
• Eating a power breakfast will curb hunger later in the day. Pack healthy snacks like granola, unsweetened dried fruit and whole grain crackers to avoid grazing on sugary, fattening foods.

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