Choosing the right meal for breakfast can have profound effects on the rest of your day. If you skip breakfast, you are more likely to grab an unhealthy snack later on or overeat during your next meal. If you eat something that is unhealthy, you might get a sugar rush and then feel fatigued the rest of the morning. However, eating a healthy breakfast can start you off on the right foot, replenishing glycogen stores and increasing energy reserves to keep you active throughout the morning rush.
Consider starting the day with a bowl of whole-grain oat cereal. According to the “Journal of the American Dietetic Association,” 3 grams of fiber from a whole-grain oat cereal can reduce low-density lipoprotein, or “bad” cholesterol, levels by up to 8% for obese and overweight adults. In the February 2010 article, researchers revealed that two portions of a whole-grain, ready-to-eat cereal aided in lowering “bad” cholesterol better than a low-fiber meal that was matched for energy. Both the control group – the one without the cereal – and the whole-grain group lost around four pounds, indicating no significant difference in weight loss, but the whole-grain oat cereal did reduce cholesterol levels a significant amount.
In a 2008 study published in the “International Journal of Obesity,” researchers compared a diet of a bagel five times a week for 8 weeks to a diet of 2 eggs, matched for calories. The result was that eggs caused a 65% greater weight loss than a bagel, indicating that between the two, eggs make a better breakfast meal. Furthermore, if you remove the yolk from the eggs, you can have two more egg whites and still get the protein without the saturated fat and dietary cholesterol to ruin it. Throw on some fat-free cheese and you can make yourself a yummy omelet.
Low-fat dairy products are great for breakfast. They provide lactose (milk sugar) for energy, calcium for strong bones and teeth, and vitamin D to absorb the calcium. A lot of fiber-fortified yogurts are available now, offering a quick pick-me-up of calcium with the extra boost of fiber for easing constipation, lowering cholesterol and reducing blood pressure. You can also buy low-fat or fat-free milk to have with cereal. Whole milk can be pretty unhealthy with 8 grams of saturated fat per 8-ounce cup, but skim milk offers the same benefits of whole milk without the excess fat. It may taste a little different, but tell yourself that it’s worth it, and you’ll get used to it with time.
If you are in a hurry in the morning, then load up on fruits. Whether you’re getting dressed for work or stopped at a red light, a banana is an easy snack to have. Moreover, fruits like apples provide pectin, a fiber known for lowering “bad” cholesterol, and leave you feeling fuller longer without overloading you with unnecessary calories.You can even make your favorite meals in the morning healthier by adding less of the fatty things to them. For example, if your pancake batter requires eggs, then double the amount of eggs and remove the yolk. Consider making French toast in the same fashion, using whole-grain bread, extra cinnamon—since it provides 28 mg of calcium and 1 gram of fiber per teaspoon serving—, and lots of egg whites. Add a little bit of light (low in sugar) syrup and you’ll find yourself both happily stuffed and less guilty for feeling that way. (Not that I encourage overeating; rather I know that eating healthy fills you faster and I am confident you will come to agree).
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