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5 GOLDEN RULES FOR A HEALTHY BREAKFAST

Eating a healthy breakfast is key to health and weight management.  Eating a good breakfast actually helps you eat fewer calories over the course of the day, according to recent studies in the Journal of Nutrition and in Environmental Nutrition.  Here are 4 golden rules for a healthy breakfast: 1.      Go for 5 Grams of Fiber - Children eating the typical American diet are simply not getting enough fiber. At age 5, children should get at least 10 grams of fiber each day. By 10, they should get 15 grams, and teenagers should get 20 grams. After age 20, you should get 25 to 35 grams a day. Choose whole grains and fruits with your breakfast to get fiber. Just two slices of whole wheat bread gets you six grams of fiber. One cup of fresh berries or one cup of raisin bran also gets you five grams or more. 2.      Aim for 5 Grams of Protein - Protein helps fill you up and staves off hunger longer. You can find protein in plenty of fast-breakfast products: Cereals, breakfast bars, and instant shakes. Just check the label to make sure it contains enough protein and not too much sugar. You can easily add 5 grams of protein to your homemade breakfast. Just add 1/4 cup of pasteurized egg substitute to the blender when you make a smoothie. Or pour 1/2 cup of low-fat milk into your cereal. Use whole milk in cereal for children under age 2. 3.      Try Breakfast-Friendly Fruits - Fruits not only provide fiber, but also important vitamins and minerals.  They are prepackaged by nature and perfect for an "on the run" breakfast.  4.      Avoid High-Sugar and High-Fat Choices - From toaster pastries to frozen entrees, many breakfast products marketed to busy parents are loaded with sugar or fat -- and sometimes both!  Check the food labels carefully before you buy.  Look at the grams of fat and grams of sugar per serving.  If it's loaded with sugar and fat, it's not really breakfast.  It's junk food.

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