**SPONSORED CONTENT BY GATEWAY MEDICAL CENTER**
Breakfast is the most important meal of the day.
A nutritious breakfast improves concentration, physical stamina and mood throughout the day. Eating breakfast can also help you control your weight by reducing the urge to overeat later. Skipping breakfast, on the other hand, can leave you sluggish, surly and, long-term, more vulnerable to heart disease.
While any breakfast is better than none, simple carbohydrates such as sugary pastries aren’t the best choice. They do provide a quick burst of fuel but leave your tank empty by midmorning. For energy that lasts until lunchtime, choose whole grains, fruits, low-fat dairy and lean protein for breakfast. Some examples:
Oatmeal: See that heart-shaped symbol on the oatmeal box? Oatmeal earned that from the American Heart Association for having zero artery-clogging saturated fat and being high in cholesterol-clearing dietary fiber. Oatmeal also contains beta-glucans, which boost immune system function.
Bananas: Inside that easy-to-tote yellow skin, bananas are filled with fiber and potassium, essential nutrients that promote heart health. Bananas also contain substances that ease digestion, build strong bones and protect eyesight.
Greek yogurt: Thick, creamy and yummy, Greek yogurt is low in fat and packed with twice the protein of regular yogurt, which helps you feel full longer. Choose one with fruit or add your own for an extra nutritional kick.
Smoothie: In less than five minutes, you can whip up a nutritious, take-it-with-you breakfast treat. To save time, blend your smoothie the night before and refrigerate in a covered container. In the morning, give the mix a quick stir, then grab it and go!
Banana-Raspberry Smoothie Recipe
Ingredients:
1 large banana, sliced
1 ¼ cups frozen raspberries
½ cup low-fat milk
Directions: Place sliced banana on a plate and freeze for 10 minutes, then blend all ingredients until smooth. Serve cold.
Nutritional Information Per Serving:
Servings: 2
Calories: 120
Fat: 1g
Carbohydrates:27g
Cholesterol: 5mg
Protein: 3g
Fiber: 5g
Sodium:30mg
Recipe adapted from fruitsandveggiesmorematters.org.
Do you have questions about your nutritional needs? Talk with your doctor about a referral to one of Gateway Medical Center’s clinical dietitians.
Discover nutrition and fitness tips, timely health articles, healthy recipes, event announcements and more by clicking here to sign up for our free monthly eNewsletter or simply follow us on Twitter @TodaysGateway.
This publication in no way seeks to diagnose or treat illness or to serve as a substitute for professional medical care.