Getting More Bang for Your Breakfast!
Aren’t we all trying the get the most “bang for our buck” these days? Well, how about getting more BANG for your breakfast? Studies show that indeed breakfast is the most important meal of the day. Yes, your mom was right on this one!
According to the National Weight Control Registry, those that successfully maintained a 30 pound weight loss for at least one year ate breakfast most - if not all - days of the week. Other studies have also confirmed that breakfast eaters are less hungry later in the day (so eat less over the course of the day), make better food and exercise choices, and experience weight loss!
Here are 3 breakfast tips that you won’t want to pass up:
(1) Eat within 1 hour of waking up to rev up your metabolism.
(2) Include at least 3 food groups for energy and satiety – choose from the following food groups: whole grain, fruit, vegetable, dairy, protein, and fat.
(3) Choose 100% whole grain or 100% whole wheat grain products to boost up the fiber content and hold you over until the next meal (aim for a minimum of 3-4 grams of fiber per serving).
Did you know that the usual white bagel with 2 tbsp peanut butter for breakfast will deliver roughly 500 calories and 20 grams of fat? The low fiber content will probably lead you to feel hungrier later in the day. Here are a few simple breakfasts that will give you more “bang for your breakfast” - more balance, volume, and fiber so you’ll stay satisfied longer, yet delivering fewer calories and less fat so you can stay on track with your weight loss goals.
Breakfast #1: 2 slices 100% whole grain toast with 3 tsp peanut butter and an apple – 400 calories, 10 grams fat
Breakfast #2:
1 cup of cooked unsweetened oatmeal, ½ cup low or nonfat milk (on the side or mixed in w/the oatmeal), plus 1 cup of berries for sweetness, and 7-10 almonds or walnut halves – 420 calories, 10 grams fat
Breakfast #3:2 whole grain waffles with 3 tbsp light syrup, topped with ½ cup berries and ½ cup plain low fat yogurt on the side – 390 calories, less than 10 grams fat
(Note: your calorie needs may be more or less than the above breakfast examples provide. These are ideas for generally adequate breakfast meals. Sign up for a
Mini Diet Makeover (http://www.reallivingnutrition.com/MDMSales.aspx) to get the answers you need regarding your individualized nutrition needs.)
And - Keep it simple! Some breakfast is better than none at all. If you have little appetite in the morning and normally skip or postpone breakfast, start with something small, such as 1 cup yogurt or a piece of fruit within 1 hour of waking, and gradually increase over a week or two to a complete balanced breakfast. It’s likely that your body’s appetite cue (your hunger) will adjust and you’ll become more ready for breakfast as it gets used to the gradual increase in nutrition.
Try these 3 simple breakfast strategies to lose weight! You’ll feel more satiated and notice that your nutrition improves over the rest of the day.
