Breakfast jump-starts your body after a night of rest. A balanced morning meal includes a whole grain for steady energy, a protein for focus, and a fruit or vegetable for vitamins and fiber. Oatmeal with peanut butter and sliced bananas is one example. Yogurt with granola and berries is another. When you choose water or milk instead of sugary drinks, your brain and body stay ready to learn through the morning.
Comprehension Check
Which combination makes a balanced breakfast?
Why is water or milk a smart drink choice at breakfast?
Whole vs. Processed
Whole foods are close to their natural form, like apples, beans, eggs, and brown rice. Processed foods are changed during preparation and often have added salt, sugar, or oils. Not all processing is bad—freezing vegetables can keep nutrients fresh—but many packaged snacks are low in fiber and high in added sugars. When choosing between options, pick foods with short ingredient lists you can recognize and aim for more whole foods across the day.
Comprehension Check
Which is the best example of a whole food?
What is one reason to limit many packaged snacks?
Mindful Eating and Culture
Mindful eating means paying attention to flavors, textures, and how hungry or full you feel. Put your device aside, take small bites, and notice your food. Meals can also connect us to family and culture. Traditional dishes—like vegetable stews, grilled fish, or rice with beans—often mix food groups in a healthy way. Sharing recipes and sitting at the table together turns eating into a time for respect, gratitude, and balanced choices.
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