“I’m totally on the ‘breakfast is the most important meal of the day’ team,” says registered dietitian and nutritionist at Rainbow Light, Marci Clow, MS. “Consumption of a healthy breakfast is linked to many health benefits, including weight control and improved performance, plus it helps you make it through the morning without being tempted to make unhealthy choices when, all of a sudden, you feel starving,” she explains. We’ve asked Clow for some of her favorite breakfast options in hopes that we can follow in her healthy footsteps.
Coffee: “Rarely does a day start for me without the coffee ritual,” Clow says. “Coffee is one of the most antioxidant-rich beverages, and more and more research is revealing the health benefits associated with drinking it. Black coffee has a very low calorie count, but when you start adding sugar and cream, the count climbs.”
Eggs: “At any meal, eggs are an excellent source of complete protein, and the preparation options are endless,” Clow says. “My favorite way to prepare an egg is to simply poach it, add a little salt and pepper, then put it on top of a piece of whole grain toast that has been lightly buttered. The protein helps stave off those mid-morning munchies, and the whole grain toast gives me a boost of carbohydrates for immediate energy.”
Bagels: “I love bagels, and I always choose the more nutrient-rich multigrain bagels with seeds,” says Clow. “They provide more fiber, magnesium and overall nutrition than their plain white counterpart. I like to toast it, then top with cream cheese, sliced tomato and lots of black pepper. Lox, cream cheese, red onion and capers are also a yummy choice!”
Yogurt, Granola and Berries: “The choices in the yogurt aisle can be overwhelming for many people,” she says. “I prefer just plain Greek yogurt, as it provides a protein boots and isn’t loaded with added sugar like so many of the other options. I like to top it with a little granola or chopped almonds for crunch, and then add fresh blueberries and raspberries for an antioxidant boost.”
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