Rise and shine with a healthy breakfast

If you don’t know this already, it is EXTREMELY important to eat a healthy, balanced breakfast right when you wake up in the morning.  There is no better way to start your day if you want to have a happy and fulfilled day.

For me, breakfast must also include a few cups of coffee to get me going. But that’s a personal preference and has, somewhere along the road, turned into a need!

I know most people have heard that breakfast is important for our health, but why exactly is it so important?

A healthy breakfast jump-starts your day, refuels your body and may even benefit your overall health.

A healthy breakfast should include protein, carbohydrates, good fats and fiber. It is also a good idea to try to eat fruit instead of drinking a sugary juice. (Although I must admit, I love to have a nice glass of orange juice in the morning.)

Lately, I’ve started my mornings by drinking a couple glasses of cold water. Drinking cold water is a great way to jump-start your morning and metabolism, as well.

The Benefits of a Healthy Breakfast

By eating a healthy breakfast, you’re more likely to:

  • Eat more vitamins and minerals
  • Eat less fat and cholesterol
  • Have better concentration and productivity throughout the morning
  • Control your weight
  • Have lower cholesterol, which may reduce the risk of heart disease

Some benefits for children: 

  • They will concentrate better
  • Have better problem-solving skills
  • Have better hand-eye coordination
  • They’ll be more alert and creative

Everyone is busy, I know.  Here’s what you can do to make eating breakfast quick and easy. And no, do not grab a doughnut on the go!

Eat a dry cereal, but make sure it’s a good one.

Look for these key items in your cereal:

Fiber. Make sure you eat a cereal with at least 3 grams (g) of fiber per serving. Five grams would be even better!

Sugar. The healthiest cereals have 5 grams of sugar or less per serving. Sugar doesn’t automatically make a cereal unhealthy, so a little bit more than that won’t hurt.

Calories.  If you want to control your calorie intake, chose a cereal with less than 120 calories per serving.  Some have more than that and are still healthy.

Watch for enough fiber, look out for sugar and you will make a great choice.

Top the cereal with some fruit, too, for the ultimate healthy breakfast experience.

A Cereal to try:

1 cup General Mills Cheerios

Fiber: 3 grams

Sugar: 1 gram

Calories: 103

Top with some blueberries (or any other fruit)… it’s delicious!

Another quick, yummy and healthy breakfast to try:

Peanut Butter Banana Sandwich (High in protein)

Cook time: 5 minutes


Calories: 290

Protein: 10 g

Total fat: 11 g

Saturated fat: 2 g

Carbohydrates: 45 g

Dietary Fiber: 6 g


2 slices of whole wheat bread

2 tbsp peanut butter

1 banana


  1. Toast two slices of whole beat bread.
  2. While bread is toasting, slice a banana into thin pieces;
  3. Spread 2 tablespoons of peanut butter on toasted bread and line with bananas.
  4. Cut in half and serve.

Talk about delicious and quick!

Breakfast increases metabolism and fuels the brain. Don’t ever skip breakfast. Start your day out right.