Constructing a Healthy Breakfast

Choose a wholesome base for your breakfast such as oatmeal, yogurt, or whole grain bread.

Incorporate protein sources like eggs, nuts, seeds, or lean meats to help keep you feeling full.

Add a serving of fruit such as berries, sliced banana, or apple for natural sweetness and fiber.

Incorporate healthy fats from avocado, nuts, seeds, or natural nut butters for sustained energy.

If suitable, add vegetables like spinach, tomatoes, or bell peppers to your breakfast for added nutrients.

Choose a healthy beverage such as water, herbal tea, or black coffee to accompany your breakfast.

Use herbs, spices, or low-sodium seasonings to add flavor without excessive calories or salt.

Combine all selected ingredients to create a balanced meal. This can be a bowl, a plate, a smoothie, or a wrap, depending on your base and ingredient choice.

Take a moment to eat your breakfast without distractions, focusing on the tastes and textures to promote satisfaction and mindfulness.

Pay attention to portion sizes to ensure you're eating the right amounts for your dietary needs.

Consider preparing elements of your breakfast the night before to save time in the morning.

Strive for a balance of macronutrients—proteins, fats, and carbohydrates—to maximize the health benefits of your breakfast.