Five Steps to a Healthier Morning Meal

Five Steps to a Healthier Morning Meal

A few ideas to help you start and keep the habit of eating the most important meal of the day.

Published March 27, 2012

The path to healthier eating (and a healthier, thinner body) begins first thing in the morning. Before you rush out the door for a busy day, remember how important it is to “break” the “fast”.


Your body is sluggish and sleepy from a night’s rest and is still conserving calories – not burning them. Having a good, well-balanced breakfast can jump start your metabolism and keep your appetite under control for the rest of the day.

Breakfast doesn’t have to be complicated and luxurious – unless you want it to be. Think a little carbohydrate – whole grain toast, an English muffin, or even milk, and a little protein. Protein can come from peanut butter, egg, cheese, or even sliced deli meat. The combination of carbohydrates and protein will give you a boost of energy that will keep you going for a few hours.  

Here are a few ideas to help you start and keep the habit of eating the most important meal of the day:

Think Ahead. Prepare a quick and easy breakfast casserole the night before and pop it into the oven while getting dressed.  Before you know it you’ll have a hot, healthy breakfast for everyone.

Bake During the Weekend.
Bake bran muffins on Sunday and during the week keep them in a basket or in the refrigerator so they are easy to grab and go.

Make A Shake or Smoothie.  In the freezer section of the grocery store there are a variety of pre-packaged fruit and yogurt smoothie mixes that you can just throw into the blender and have ready to go in a matter of minutes.  

Get Creative When You're In A Hurry. Make pancakes or waffles early in the week and keep in the freezer. Add some peanut butter or cream cheese and low-sugar preserves and eat on the go.

For more on healthy eating, visit

BET Health News - We go beyond the music and entertainment world to bring you important medical information and health-related tips of special relevance to Blacks in the U.S. and around the world.

(Photo: GettyImages)

Written by Kristen F. Gradney, RD, LDN, BDO Contributing Writer


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