Understanding Heart Disease
June 16, 2015
Pain and Poor Sleep Go Hand in Hand
July 7, 2015
Show all

The most important meal of the day

The meal that almost 31 million Americans skip every morning is actually the most beneficial to your health. We’ve been told since a young age that a good breakfast is the best way to kick-start your day, but many times it’s a struggle to just get out the door in the morning, let alone feeding yourself something nutritious. However, there are countless benefits to eating a good first meal that breakfast cannot go ignored any longer.

Studies have shown just how beneficial eating breakfast is. For example:

  • Women who don’t eat breakfast often have an increased risk of becoming diabetic by 28% compared with women who eat breakfast on daily basis.
  • People who eat whole grain cereal for breakfast significantly have a lower risk of getting diabetes.
  • People who eat a daily breakfast have lower rates of diabetes, blood pressure, abdominal obesity, obesity, metabolic syndrome and hypertension compared to those who eat breakfast three times or less in a week.
  • Eating breakfast helps keep extra weight off.

So what components make up a good breakfast? Here are the things you need to keep in mind when preparing an early morning meal.

Whole grains

Whole grain breakfast cereals are important because they contain corn, whole wheat or brown rice, which are rich in fiber, minerals and antioxidants. As a rule, stay away from refined grains because they can cause an increase in blood sugar. You can also get whole grains by eating oatmeal, whole grain bagels, toast or english muffins.


7Fiber is good for your health because it lowers blood sugar, cholesterol and can help reduce the risk of cardiovascular disease, diabetes, and obesity. It is suggested that an adult woman have 21-25 grams of fiber per day and a man 30-38 per day. You can add this to your diet by purchasing fiber-rich cereal or eating any variety of fruits.


Breakfast sugar intake should be limited to five grams per serving cereal – always read the nutritional facts label on the cereal box to find out how much sugar you’re getting.


The American Heart Association recommends limiting sodium to 1,500 grams per day, and no more than 200 mg of sodium per serving in your cereal. If you’re opting for something more hearty than cereal such as eggs, make sure you only use a small amount of salt.

Calcium and Protein

These two dietary items are essential for a well-rounded breakfast. You can find high amounts of calcium in eggs, milk and cheese.


Calories should be spread out through the day. Your breakfast should be less than a third of your daily caloric intake, and cereal specifically should have less than 150 calories per serving.

One of the best quick-and-easy breakfasts you can prepare for yourself is whole-grain cereal that is low in sugar and topped with fruit. It requires little preparation time and touches on almost all of the nutritional elements mentioned above.

However, if you find yourself with extra time to prepare breakfast in the morning, what are some healthy options to start with? Here are two of our favorites:

  1. An egg-white omelet. Cooked in a small amount of either canola or olive oil, with spinach, mushrooms and onions, and slice of whole grain toast. Add an orange for some fruit.
  2. Oatmeal and yogurt. You can top both of these options with fruit or cinnamon to spice things up. We suggest plain, nonfat Greek yogurt sa personal preference.


The daily habit of eating a healthy breakfast is not only important to help improve your day, but it can help improve your entire life.


ASHS Vector Logo ColorAngels Senior Home Solutions is a based-in-faith company that provides in-home healthcare and personal care services for seniors. Visit our website here or find us on Facebook or Twitter!

Comments are closed.