Asked by Marina, Brooklyn
What are my options for a nutritious breakfast? Cereal doesn't feel healthy any more, and neither does a "bacon, egg and cheese." What should I eat to stay healthy and fit ?
Diet and Fitness Expert
Dr. Melina Jampolis
Physician Nutrition Specialist
Hi Marina -- I'm glad you asked this question. There is a lot of confusion about what constitutes a healthy breakfast, one of the most important meals of the day for both weight management and optimal health. I suggest always trying to eat at least one serving of whole grains or fruit along with lean protein. I'm not sure why you think cereal does not feel healthy any more -- perhaps because many cereals are loaded with sugar and fat. But if you choose a cereal that is low in added sugar and low in fat, cereal can be one of the best sources of whole grains and fiber, both of which are important for controlling cholesterol and reducing your risk of diabetes. Add a serving of fat-free milk for protein and you have a balanced breakfast. If you find, as some of my patients, that you get hungry an hour or two after eating cereal, you may want to consider eating a breakfast with slightly more protein such as an egg white omelet (adding vegetables would be even healthier) and whole grain toast with no-sugar-added jam or cholesterol-reducing butter spread. Here are a few more of my patients' favorites:
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