Do One Thing: Eat breakfast every day

You already know that you should be eating breakfast every day. After all, the American Dietetic Association states that people who eat breakfast "...have a better attitude toward work, higher productivity and better ability to handle tasks that require memory..." versus those who don't and "breakfast eaters also have more strength and endurance and better concentration and problem-solving ability." The problem may be that you're confused about what constitutes a healthy breakfast or you just don't feel you have the time for this morning meal. Ideally, you should aim for a breakfast that contains a nutritious food from each food group, i.e., a whole grain (whole wheat/whole grain pita, toast, pancake, English muffin), a fruit/vegetable (berries, apple, orange, banana, tomato, zucchini, spinach, asparagus), a protein (peanut butter, egg, nuts, tofu, chicken breast, salmon, tuna), and a dairy item (preferably a cup of skim or low-fat milk, but low-fat cheese works great too). Examples of a complete breakfast include:

• peanut butter and sliced bananas or strawberries on whole wheat toast, with a cup of skim milk
• whole grain pancake topped with fresh berries with one scrambled egg on the side and a cup of skim milk
• veggie omelet topped with low-fat cheese of your choice with whole wheat toast and cup of skim milk 
• oatmeal made with milk and topped with fruit and nuts

Maybe you have just enough time to grab something out of the fridge and quickly gobble it down before running out the door. Even if you are pressed for time, and can't quite fit in all four basic food groups, you can still have a sensible breakfast. Some quick and healthy breakfasts include:

• plain fat-free or low-fat yogurt top with berries and/or nuts
• toasted whole grain English muffin topped with a slice of low-fat cheese and a slice of tomato
• banana or apple and a small handful of almonds (about 24 nuts)

And remember, if your breakfast includes making a stop at the coffee shop, opt for a cappuccino, latte or espresso and order your drink with skim milk, sugar-free syrup and no whip.

Starting your day this way will not only help you feel more alert and energized during the day, it will also keep you feeling more satisfied until lunchtime and will help you achieve your nutrition goals by providing protein, fiber, calcium and lots of vitamins and minerals right off the bat!

For more tips on healthy breakfasts, check out MarthaStewart.com.

Image: MarthaStewart.com

You already know that you should be eating breakfast every day. After all, the American Dietetic Association states that people who eat breakfast "...have a better attitude toward work, higher productivity and better ability to handle tasks that require memory..." versus those who don't and "breakfast eaters also have more strength and endurance and better concentration and problem-solving ability." The problem may be that you're confused about what constitutes a healthy breakfast or you just don't feel you have the time for this morning meal. Ideally, you should aim for a breakfast that contains a nutritious food from each food group, i.e., a whole grain (whole wheat/whole grain pita, toast, pancake, English muffin), a fruit/vegetable (berries, apple, orange, banana, tomato, zucchini, spinach, asparagus), a protein (peanut butter, egg, nuts, tofu, chicken breast, salmon, tuna), and a dairy item (preferably a cup of skim or low-fat milk, but low-fat cheese works great too). Examples of a complete breakfast include:

• peanut butter and sliced bananas or strawberries on whole wheat toast, with a cup of skim milk
• whole grain pancake topped with fresh berries with one scrambled egg on the side and a cup of skim milk
• veggie omelet topped with low-fat cheese of your choice with whole wheat toast and cup of skim milk 
• oatmeal made with milk and topped with fruit and nuts

Maybe you have just enough time to grab something out of the fridge and quickly gobble it down before running out the door. Even if you are pressed for time, and can't quite fit in all four basic food groups, you can still have a sensible breakfast. Some quick and healthy breakfasts include:

• plain fat-free or low-fat yogurt top with berries and/or nuts
• toasted whole grain English muffin topped with a slice of low-fat cheese and a slice of tomato
• banana or apple and a small handful of almonds (about 24 nuts)

And remember, if your breakfast includes making a stop at the coffee shop, opt for a cappuccino, latte or espresso and order your drink with skim milk, sugar-free syrup and no whip.

Starting your day this way will not only help you feel more alert and energized during the day, it will also keep you feeling more satisfied until lunchtime and will help you achieve your nutrition goals by providing protein, fiber, calcium and lots of vitamins and minerals right off the bat!

For more tips on healthy breakfasts, check out MarthaStewart.com.

Image: MarthaStewart.com