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This is an important question. I am also impressed that a middle school student would even think about this topic. There will probably be some differences of opinion, but here are a few points.
First, it is important to eat breakfast. This fact alone will help tremendously with your health.
Second, there are many food groups and it is best to incorporate as many of these as possible in a given meal. The food groups are: dairy, proteins, fruits, vegetables, and grains. If you can eat even three of these food groups daily, it will make your health better. Here are some example of foods.
- Dairy - milk, yogurt
- Proteins - peanut butter, eggs, meats
- Fruit: bananas, oranges, and the like
- Vegetables: broccoli, carrots, and the like
- Grains: toast, cereal
Keep up the good work.
Even a low calorie breakfast should supply you with protein, healthy carbohydrates, fiber and good nutrition. Since you want to keep your calorie count low in order to lose weight, you want foods that have a lot of nutritional impact and not many calories. Here are some suggestions for healthy breakfast foods:
- One serving of whole grain cereal like Cheerios or Wheaties with one-half cup non-fat milk, one teaspoon sugar, one hard-boiled egg with a glass of water. 270 calories
- One slice of whole grain toast with two tablespoons peanut butter with a 10-ounce glass of non-fat milk. 375 calories
- Omelet made with two eggs, mushrooms, tomatoes, green onions, peppers and one ounce of shredded cheese with an apple and a glass of water. 410 calories
Be sure to measure your serving sizes. You can also substitute soy milk, almond milk or rice milk for the cows' milk. Almond and cashew butters are delicious alternatives to peanut butter. If you like something sweet, add fresh berries to your cereal, or sugar free fruit-only spreads to your toast.
It is great that you are asking about a balanced breakfast. Breakfast is the most important meal of the day and it should be the most calories of the day also. I have been on a major diet and doing boot camp at a local gym and what they have told us that is best to eat would be to incorporate protein, healthy fats, and healthy carbs. What I have done for breakfast before would be protein shakes or fruit shakes (when I am on the run). Or I have taken the time to make oatmeal (get the "lower sugar" kind because it actually has less calories then the low fat kind...go figure.) and top it with fresh fruit. If you go to webMD, they give an excellent list of balanced breakfast ideas. Good luck on your journey of healthy living!
Use some scales :)
Measure your serving sizes. Substitute soymilk, almond milk ,rice milk for the cows' milk. Almond and cashew butters are delicious alternatives to peanut butter. If you can add fresh berries to your cereal,sugar free fruit-only spreads to your toast.
milk and egg....very important for the body.
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