Get Thinner, Feel Better: Eat the Right Breakfast

 If you want to feel better and/or manage your weight, don’t forget to eat a good breakfast.  According to author and health editor Dave Zinczenko, studies show that you are 450% more likely to be overweight if you skip breakfast!  Why?  Eating breakfast reduces hunger, so it’s easier to avoid overeating later in the day.  Also,  prolonged fasting — which occurs when you skip breakfast — can increase your body’s insulin response, which in turn increases fat storage and weight gain.

What makes a “good” breakfast? “Good” includes a mix of protein, whole grain fiber, good fat, limited sugar and no more than 425 total calories (for a moderately active person).

Two other things to remember:

1)       Don’t overdo the fruit juice intake – lots of sugar (even though it’s natural) and calories. Try eating fresh, whole fruit instead (less calories, more fiber) and drink water to quench thirst.  Another idea:  Mix juice and fizzy water together for a refreshing way to cut total calories.

2)      Eat whole and natural foods.  Be sure to read labels to avoid unnatural additives and added sugars in items like protein powders or milk substitutes, cereals and juices.

 A few examples of my favorite breakfast meals that meet the good breakfast criteria:

  • Whole grain or non-gluten toast with a spreadable low fat cheese (Laughing Cow is one of my favorites, along with a sliced tomato) or two level tablespoons of peanut butter and a bit of no-sugar fruit preserves.  
  • One or two eggs boiled, fried or scrambled with vegetables in olive oil spray with a slice of whole grain toast and a small pat of butter.  Later in the morning, snack on fresh fruit.
  • A small banana or other fresh fruit and a handful of nuts: 10 to 15 raw almonds, walnuts, brazil nuts, etc.

 Note: A Harvard study found that thousands of women who ate nuts at least twice a week gained less weight than women who rarely ate nuts.  Watch your portion size to manage calories, but don’t eliminate them. Researchers think the protein, fiber and healthy fats found in nuts keep you feeling full,  plus they  offer other health benefits.  

  • A 16-ounce fresh fruit smoothie made with unsweetened soymilk, almond milk, yogurt, and/or protein powder. 
  • A low or no-sugar hot or cold cereal (Erewhon offers some delicious choices) with fresh fruit and low-fat unsweetened almond milk, or goat’s milk, or even 1% regular milk if you digest dairy easily.
  • Six ounces of low-fat, unsweetened plain yogurt (try goat or soy yogurt if you are lactose intolerant) with fresh fruit and a tablespoon of slivered almonds.

Those are my ideas! What breakfasts sustain and nourish you?  Share your favorite!

Other resources:

  • For an informative Today Show video “Eat This, Not That” (comparing the calorie counts of popular breakfast items), click here.  (Sorry, they make you watch an ad first.)
  • For lots of healthy recipes and a free menu tracking tool, check out 
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Date: Monday, 21. June 2010 20:49
Trackback: Trackback-URL Category: Uncategorized, Wellness

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