The importance of breakfast is two-fold. The first is to "break the fast" and give the body energy to start the day. The second is to eat a breakfast that may actually aid in weight loss. Studies have shown that those who eat a healthy breakfast tend to snack less throughout the day. The answer to the question of what to eat lies in making wise choices.
Bowl of Whole Grain Cereal
Research shows that the best choice of breakfast cereal is made from whole grain flour. Products made with whole grain flour contain more fiber, which may have an appetite-suppressing effect. Fiber helps control blood sugar, blood pressure, and appetite. Products made with whole grain flour are digested more slowly and keep the body satisfied longer.
A nutritious bowl of whole grain cereal in the morning is quick, easy, and can be inexpensive, if you do your homework. Check the label to:
- Determine that the cereal contains 100% whole grain flour, rather than multi grain.
- Check the serving size, the number of calories per serving, and the type and amount of added sugar.
- Calculate the cost per serving by dividing the cost of the cereal by the number of servings indicated on the package.
Eggs and Whole Grain Toast
The egg is an excellent source of carotenoids and protein. A study, reported in the International Journal of Obesity in October of 2008, compared individuals who ate two scrambled eggs with toast and jam with those who ate a bagel with cream cheese for breakfast. The results: 65 percent of those who ate the eggs lost more weight.
One egg, whole grain toast, and half a grapefruit is a low calorie breakfast that may help get you through to lunch. The carotenoids found in eggs, lutein and zeaxanthin, may reduce the risk of macular degeneration. The choline content is believed to enhance brain development and memory. Preparing this relatively inexpensive breakfast may take a little more time, but the potential benefits are well worth the effort, perhaps only as often as once or twice a week.
Fruit and Yogurt
A study, reported in the International Journal of Obesity in April of 2005, compared obese individuals, on a reduced-calorie diet, who ate three 6-ounce servings of yogurt per day with those who ate none. The results: 61 percent of those who ate yogurt lost more weight.
Even on the run, eating yogurt for breakfast is a quick nutritious way to get the day started. The grocer’s dairy section offers a myriad of choices of flavors and toppings. Fruit flavor mixed in, fruit pieces on the bottom, and even a small container of granola to top it off. Yogurt is also offered in drinkable form, much like protein shakes. What could be easier?
Compare the brands and check the labels to be sure to get the most nutrition possible, paying close attention to added sugar. One alternative, that may save a little money and calories, is to purchase plain yogurt and top it with your favorite fruit, either fresh or freeze-dried, or granola.
Just remember that whatever food choices you make, a healthy breakfast is an important way to start the day.
This article is intended for general information purposes only. If you have specific questions or health concerns, please consult your health-care provider.
Sources:
“Burn More Fat with These Breakfast Foods,” RealAge.com (accessed January 25, 2010)
“Good Eggs: For Nutrition, They're Hard to Beat,” by Kathleen M. Zelman, MPH, RD, LD, WebMD.com (accessed January 25, 2010)
Vivian Wright - Vivian Wright lives in a small town in Central Ohio with her husband, Paul, and their cat, Toby. After years of working as a legal ...
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