A good breakfast includes whole grains and fresh fruit, along with protein like eggs, milk, yogurt , tofu or other protein sources.
Pick one bread and one spread:
Whole grain toast , a whole grain bagel or a whole grain pita or English Muffin.
Spread (1 to 2 Tablespoons) . Peanut or any nut butter. Hummus, Soft cheese or Avocado. 1 small fresh fruit. an egg, yogurt or a handfull of nuts. Since I am a vegan, I use non fat Greek yogurt, roasted tofu or homemade hummus to supply my protein.
Sweet potatoes- high in flavonoids, vitamin c, fiber, carotenoids, and slow-burning carbohydrates- is one of the healthiest foods on the planet.
Eating legumes such as peas and beans three times a week results in a 30 to 40percent reduction in colon cancer.
Drinking 5 to 6 glasses of water every day makes a substantial reduction of fatal heart attacks- 60 to 70 percent.
Consuming nuts five times a week results in half the risk of heart disease and adds two years to your lifespan.