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Fiber and Protein are the Keys to Healthy Breakfast for Seniors

By April 22, 2013Healthy Aging

Breakfast really is the most important meal of the day and this is especially true for seniors. Eating a healthy breakfast keeps you metabolism going through the day and provides you with energy to remain active. Seniors are advised to eat a balanced breakfast that is high in fiber and nutrients. So, what do you need to do to come up with some great breakfast ideas? Try the tips below!

Five and Five

The thing to remember when it comes to breakfast for seniors is “five and five.” That means you need to have 5 grams of fiber and 5 grams of protein in every breakfast. Many seniors mistakenly end up having a breakfast that is full of carbohydrates, but seriously lacking in fiber and protein. For example, if you have a bagel or muffin made with sugar and white flour, that’s not healthy. Eating a breakfast that has balanced whole-grain carbs, some protein and a small amount of fat will keep you feeling full and energetic until lunch time.

5 Grams of Protein

What can you add to your breakfast to ensure you get that essential 5 grams of protein? Try adding the following to your breakfast menu:

  • Egg Whites
  • Egg Beaters
  • Canadian Bacon
  • Extra-Lean Ham
  • Turkey Bacon
  • Light Turkey Sausage
  • Soy Milk

5 Grams of Fiber

Getting your 5 grams of fiber is a snap…when you know what to look for in your breakfast foods. Try adding whole grains, fruits or vegetables and you can’t go wrong! Whole grains offer seniors a ton of fiber, vitamins, minerals and phytochemicals. Get your daily fiber during breakfast by trying the following:

  • Whole-Grain Oatmeal
  • Whole-Grain Cold Cereals
  • 100% Whole-Grain Bagels, English Muffins or Flat Breads
  • Pancakes with at least Half Whole-Wheat Flour
  • Waffles with Oats or Ground Flaxseed added to the Mix
  • Muffins made with Whole-Wheat Flour

For older adults, the benefits of eating a healthy breakfast include increased mental alertness, resistance to illness, noticeably higher energy levels, a faster recovery time and better management of overall health. As you age, eating a balanced breakfast every day can also lead to a more positive outlook on life and a feeling of being emotionally balanced.

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