In our society we have become so busy with our jobs that we don’t seem to have time to even think about health and fitness. We rush off to work in the morning, or if we  stay at home  we have children or other pressing matters on our mind. We grab a bite to eat at the local fast food drive through or don’t eat at all. It seems as if we don’t have time for anything else in our lives but working to make money. When we get home or at the end of the day we want to sit on our couch and become a couch potato. We pick up dinner again at some local take out or order something in.

We all enjoy the pleasure of eating, enjoying the aromas, tantilizing flavors, and the way food makes us feel, full, content, satisfied, happy. What we put into our bodies is very important. Studies have shown that we should have at least three healthy meals a day. other studies show that we can throw in 2 to 3  healthy snacks between these meals.

Breakfast:

Our first meal of the day is so very important. It gives us energy to start the day. For those of you who think coffee is a meal, it’s not, it’s a beverage. Some people say they can’t eat right when they get up and others dig right in. Here are some examples of healthy foods for breakfast:

First, for the people who have a hard time eating breakfast,  eat some protein.

• Protein breakfast bars
• Protein breakfast shake
• Low fat yogurt (Try plain yogurt with nuts like almonds, walnuts, pecans, and add fruit like blue berries, boysen berries, black berries or honey for your sweetener.
• Plain oatmeal packet (Add nuts, fruits, honey as above)
• Bananas (Quick and easy)
• If you don’t have time until a morning break at work, remember a late breakfast is better than no breakfast.

Now for people who dig right into breakfast eating something with protein is good

• Eggs: one or two
• Plain oatmeal: add fruit, nuts, honey
• Protein shake: made with nonfat or 1% fat milk, add fruit.

If you like toast with your breakfast whole grain/whole wheat is best. Spread some natural peanut butter on top and add some fresh berries or sliced fruit. This also is a good alternative for a standard PB&J sandwich.

A bowl of plain oatmeal, add nuts, fruit, honey, and some protein powder and you will be ready for the day.

Lunch:

This is the meal that gets us through the afternoon.

Make sandwiches made with whole grain/whole wheat bread and use lean meats like turkey or chicken. (when buying your sandwich meats, stay away from the highly processed meats, they contain more fats and salts as well as too many preservatives.) Remember, the alternative to the PB&J listed above are using natural peanut butter and fruit instead of using the traditional brands found in the grocery aisle.

Vegetables and fruits like carrots, jicama celery,bananas, apples, oranges, kiwis, pears,  avocado, tomato, can compliment your sandwich.