Nutrients Wellness

By. Arionna Atkinson

The Importance of breakfast

Breakfast is a critical meal because it influences practically every dimension of our being during the course of the day, including how we perform physically and mentally. Breakfast immediately raises the body’s energy level and restores the blood glucose level to normal after an overnight fast .

Three examples of a healthy breakfast

1. A higher-fiber granola bar (like Fiber One chewy bars), a banana, and 8 ounces low-fat or skim milk.

2. 1 small whole-wheat bagel, 1 ounce reduced-fat cheese or 1 tablespoon natural peanut butter, plus 1 cup fresh fruit (like sliced strawberries).

3. Omelet made with 1/2 cup egg substitute, 1/2 cup vegetables, and 1 ounce reduced-fat cheese, served on 100% whole-grain English muffin.

1. A higher-fiber granola bar- because This breakfast will give you 365 calories, 67 grams carbohydrate, 12 grams fiber, 13.5 grams protein, 7.5 grams fat, 3.6 grams saturated fat, 15 mg cholesterol , and 235 mg sodium.

2. 1 small whole wheat bagel is healthy because it has (384 calories, 65 grams carbohydrate, 12.3 grams fiber, 20 grams protein, 6 grams fat, 3 grams saturated fat, 15 mg cholesterol, 654 mg sodium.)

3. Omelet is healthy because it has (288 calories, 35 grams carbohydrate, 7 grams fiber, 28 grams protein, 6 grams fat, 2.5 grams saturated fat, 15 mg cholesterol, 724 mg sodium.)

Guidelines for healthy snacking

• Be a “whole grain-rich” grain product; or • Have as the first ingredient a fruit, a vegetable, a dairy product, or a protein food; or • Be a combination food that contains at least ¼ cup of fruit and/or vegetable; or • Contain 10% of the Daily Value (DV) of one of the nutrients of public health concern in the 2010 Dietary Guidelines for Americans (calcium, potassium, vitamin D, or dietary fiber).*

.• Calorie limits: ° Snack items: ≤ 200 calories ° Entree items: ≤ 350 calories • Sodium limits: ° Snack items: ≤ 230 mg** ° Entree items: ≤ 480 mg • Fat limits: ° Total fat: ≤35% of calories ° Saturated fat: < 10% of calories ° Trans fat: zero grams • Sugar limit: ° ≤ 35% of weight from total sugars in foods

Five examples of healthy snacks

5 healthy snacks


.a cup of blueberries


.cottage cheese and fruit

.carrot juice

Examples of why each snack is healthy

1. Oatmeal is healthy because it has fiber

2. Blueberries are healthy because they have vitamin C

3. Milk is healthy because it has

4. Cottage cheese and food is healthy because it has vitam\in b12 in it.

5. Carrot juice is also healthy because it has vitamin E

Healthy Snacks