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So what are the building blocks for a heart-healthy breakfast? You should aim for three elements, says Cindy Moore, director of nutrition therapy at The Cleveland Clinic and a spokesperson for the American Dietetic Association. "You want a combination of a fiber source — probably a whole grain of some kind like bread or cereal; a piece of whole fruit; and some sort of protein source, whether dairy or eggs/egg substitutes or fish or lean poultry. The optimal breakfast has those three."
"You could have oatmeal, whole-grain toast or a bagel or English muffin, or even a whole-wheat pita filled with hummus — the chickpeas have fiber too — and matchstick carrots and broccoli." Fruits and vegetables also have lots of fiber
Skipping breakfast can be just as bad as the doughnuts-and-java start to the day. By passing up your first meal, not only are you missing an opportunity to get in more fiber and heart-healthy sources of protein, calcium and other nutrients, but you also may be increasing your odds for gaining weight. "Some studies have shown — though this isn't conclusive —that people who eat on a more frequent basis are not only at a little more healthful weight, but they have lower cholesterol levels," says Moore.