What is the Best Breakfast ?

I guess my stay in Norway is making me more and more health concious everyday and I look for the reasons to eat anything ( or look for the reason for not eating something). In the same context for many days I was thinking what could be the 'the healthiest/best/ideal breakfast'.
Breakfast should include protein and plenty of fiber; the combination will help satisfy our hunger and will keep us feeling full until lunch time.The protein can come from low-fat meat, eggs, nuts or dairy products. High-fiber foods include fruits, vegetables and whole grains. Mind it that we all are living in busy+expensive world and so a healthy breakfast doesn't need to be extravagant or take a long time to prepare.

Recently I read about a survey conducted in Britain where people between 19 and 64 years of age were involved in sampling to find out what breakfast works among them as 'best'.
Conclusion : The best way to start the morning is with-a bowl of cereal+egg, as it makes people less likely to turn to fatty, sugary food through the rest of the day.People who eat breakfast cereal generally eat less fat, saturated fat and sugar than those who do not and have better intakes of protein and important micro-nutrients, such as iron, vitamins and calcium.
Cereal should be combined with an egg(preferably boiled with or without yolk).

Why Cereal ? Cereal is a good source of calcium and numerous other key nutrients, such as fibre, protein and carbohydrate.There are many options in cereals we have :
- Corn flakes ( less fibre ,less iron )
- Bran flakes ( made of wheat and has more fibre and iron )
- Musli
- Seeds ( Muskmelon Cantalope i.e kharbooja..)
- Raisins
- Oat-based cerials like Cheerios ; oatmeal - contains helps in decreasing LDL(bad cholesterol)
- Shredded Wheat
- PLUS - Adding some fruits like banana and strawberry can enhance fruity touch to breakfast as well.
Tips : If possible then go for fortified cereals as they have more nutrients.

Why Egg ?
- One egg contains 5.5/6 grams of protein and some healthful unsaturated fats.
- The average large egg contains 212 mg of cholesterol. All the cholesterol lies in yolk.
- Eggs are also a good source of choline, which has been linked with preserving memory, and lutein and zeaxanthin, which may protect against vision loss.(More than 90% of Americans are choline-deficient.)
- Egg also contains - vitamin D which is necessary for health of the bones, vitamin E which repairs cells and Vitamin B2 which is required for normal blood formation.
- One egg contains 65 calories.
- eggs and cardiovascular disease : No evidence of an overall significant association between egg consumption and risk of CHD(-coronary heart disease) or stroke in either men or women.Higher egg consumption appeared to be associated with increased risk of CHD only among diabetic subjects.

Egg Myths:
- All that cholesterol goes straight to your bloodstream and then into your arteries. Not so. For most people, only a small amount of the cholesterol
in food passes into the blood. Saturated and trans fats have much bigger effects on blood cholesterol levels.
- Eating eggs is bad for your heart. The only large study to look at the impact of egg consumption on heart disease—not on cholesterol levels or other
intermediaries—found no connection between the two. In people with diabetes, though, egg-a-day eaters were a bit more likely to have developed heart disease
than those who rarely ate eggs.

Recommendation :
- If you like eggs, eating one a day should be okay( especially if you cut back on saturated and trans fats ).
- Boiled egg is healthier than an omelette.
- Store eggs in the refrigerator where they will stay fresh for about one month.
- Nutritionists suggest that you can consume three eggs in a week to receive adequate health benefits.
- healthy people can safely enjoy eggs without increasing their heart attack risk.
- eggs' satiety index is 50% than that of most breakfast cereals
- The shell's colour is not related to the quality or nutritional value of the egg itself.
- eating two eggs for breakfast can help us to lose weight.