You may think that skipping breakfast is a good weight-loss technique, or you may feel you don't have enough time to eat breakfast, or you may feel that eating early in the morning upsets your stomach.
Mostly these are just excuses. Breakfast doesn't have to take a lot of time. It can be simple or elaborate, cooked or uncooked, eaten sitting down or on-the-run, low or high in calories, mundane or varied. The main thing is to make breakfast part of your morning routine.
Breakfast can be just about anything, from last night's leftover pizza to a peanut butter sandwich to cereal and milk. For the person on the run, a blended smoothee might hit the spot. If this doesn't appeal, there's always oatmeal, eggs, granola bars or instant breakfast. Grapes, apples, bananas, cheese, yogurt are other quick and easy on-the-go breakfast ideas. When planning breakfast remember "bread-fruit-milk" - the basic components of a healthy breakfast.
Saving calories is another common reason people give for skipping breakfast. If your typical breakfast is a couple of donuts and coffee with two teaspoons of sugar, you have good reason to be concerned about the amount of calories you take in. However, the answer is not to skip breakfast, but to select a breakfast that provides nutrients with the fewest calories. For example, a breakfast with 8 ounces of skim milk, 1 oz. of dry cereal or whole wheat toast, and 6 oz. of fruit juice has fewer than 250 calories. Yet it packs enough energy, protein, vitamins and minerals to help you avoid mid-morning fatigue and the subsequent urge to eat anything in sight. (33)
The nutrional benefits of breakfast cereals also were shown in a recent survey of more than 4,000 households by General Mills, Inc. Adults who ate cereal for breakfast consumed an average of 10% fewer calories than those who selected other breakfast foods, with only 20% of their calories coming from fat. Moreover, those who ate cereal for breakfast maintained a better nutritional profile over the entire day when they opted for other breakfast menus. For example, on days when participants ate cereal for breakfast, they ate fewer calories from fat throughout the day ad 40% less cholesterol. They also consumed 20% more essential vitamins and minerals than on non-cereal days.
Breakfast Tips
No time? Build a breakfast around foods that are ready to eat or take little prep time. Such as: fresh or canned fruit, milk, yogurt, cheese, cottage cheese, hot or cold cereal, or instant breakfast mixes.
Take it to go... Try celery stuffed with peanut butter or a cheese spread, dried fruits or vegetable or yogurt drinks.
Perk up cereals... Top cereals with fruit or stir chopped nuts into cooked cereals.
Not hungry yet? Drink juice. Something is better than nothing. Have some bread or crackers later in the morning, then drink some milk and eat some cheese, an egg or peanut butter. (32)
There's no evidence that skipping meals will help you lose weight. In fact, studies show that most people who skip breakfast tend to eat more later in the day. Some even select more calorically-dense foods than those who eat breakfast. (34)
It may surprise you to know that when you eat is almost as important to weight loss as what you eat. Eating right after you wake up not only boosts your energy; it can also help you avoid over-eating later in the day. Eating breakfast allows you to take advantage of your body's chemistry. Because your body's natural levels of stress hormones and adrenaline are highest between 6:00 A.M. and 8:00 A.M., you are more likely to stick to your diet and choose healthier foods when eating breakfast.
So what's for breakfast? If you're not a breakfast person, you may need to adjust your schedule a bit to get your system used to the idea of a morning meal. A good way to make sure you're hungry in the morning is to avoid eating a few hours before you go to sleep.
Your breakfast should include lots of carbs like bagels, toast, or cereal; protein, like milk, yogurt, or nuts; and a little bit of fat. Don't forget fruit; it will keep you going even longer, in case lunch gets delayed. If you can't manage to eat all of this before you leave the house, bring the yogurt, orange, banana, or other fruit along with you to eat when you get hungry later in the morning. (35)
If you want to be successful at keeping the weight off long term, make sure you keep lots of tasty breakfast options in the house so you can easily grab a healthy and filling breakfast either at home or on your way to work.
32. USDA Human Nutrition Information Service
33. Colorado State University Cooperative Extension. 1995-2001.
34. International Food Information Council Foundation
35. Self Magazine, February, 2001.
Mostly these are just excuses. Breakfast doesn't have to take a lot of time. It can be simple or elaborate, cooked or uncooked, eaten sitting down or on-the-run, low or high in calories, mundane or varied. The main thing is to make breakfast part of your morning routine.
Breakfast can be just about anything, from last night's leftover pizza to a peanut butter sandwich to cereal and milk. For the person on the run, a blended smoothee might hit the spot. If this doesn't appeal, there's always oatmeal, eggs, granola bars or instant breakfast. Grapes, apples, bananas, cheese, yogurt are other quick and easy on-the-go breakfast ideas. When planning breakfast remember "bread-fruit-milk" - the basic components of a healthy breakfast.
Saving calories is another common reason people give for skipping breakfast. If your typical breakfast is a couple of donuts and coffee with two teaspoons of sugar, you have good reason to be concerned about the amount of calories you take in. However, the answer is not to skip breakfast, but to select a breakfast that provides nutrients with the fewest calories. For example, a breakfast with 8 ounces of skim milk, 1 oz. of dry cereal or whole wheat toast, and 6 oz. of fruit juice has fewer than 250 calories. Yet it packs enough energy, protein, vitamins and minerals to help you avoid mid-morning fatigue and the subsequent urge to eat anything in sight. (33)
The nutrional benefits of breakfast cereals also were shown in a recent survey of more than 4,000 households by General Mills, Inc. Adults who ate cereal for breakfast consumed an average of 10% fewer calories than those who selected other breakfast foods, with only 20% of their calories coming from fat. Moreover, those who ate cereal for breakfast maintained a better nutritional profile over the entire day when they opted for other breakfast menus. For example, on days when participants ate cereal for breakfast, they ate fewer calories from fat throughout the day ad 40% less cholesterol. They also consumed 20% more essential vitamins and minerals than on non-cereal days.
Breakfast Tips
No time? Build a breakfast around foods that are ready to eat or take little prep time. Such as: fresh or canned fruit, milk, yogurt, cheese, cottage cheese, hot or cold cereal, or instant breakfast mixes.
Take it to go... Try celery stuffed with peanut butter or a cheese spread, dried fruits or vegetable or yogurt drinks.
Perk up cereals... Top cereals with fruit or stir chopped nuts into cooked cereals.
Not hungry yet? Drink juice. Something is better than nothing. Have some bread or crackers later in the morning, then drink some milk and eat some cheese, an egg or peanut butter. (32)
There's no evidence that skipping meals will help you lose weight. In fact, studies show that most people who skip breakfast tend to eat more later in the day. Some even select more calorically-dense foods than those who eat breakfast. (34)
It may surprise you to know that when you eat is almost as important to weight loss as what you eat. Eating right after you wake up not only boosts your energy; it can also help you avoid over-eating later in the day. Eating breakfast allows you to take advantage of your body's chemistry. Because your body's natural levels of stress hormones and adrenaline are highest between 6:00 A.M. and 8:00 A.M., you are more likely to stick to your diet and choose healthier foods when eating breakfast.
So what's for breakfast? If you're not a breakfast person, you may need to adjust your schedule a bit to get your system used to the idea of a morning meal. A good way to make sure you're hungry in the morning is to avoid eating a few hours before you go to sleep.
Your breakfast should include lots of carbs like bagels, toast, or cereal; protein, like milk, yogurt, or nuts; and a little bit of fat. Don't forget fruit; it will keep you going even longer, in case lunch gets delayed. If you can't manage to eat all of this before you leave the house, bring the yogurt, orange, banana, or other fruit along with you to eat when you get hungry later in the morning. (35)
If you want to be successful at keeping the weight off long term, make sure you keep lots of tasty breakfast options in the house so you can easily grab a healthy and filling breakfast either at home or on your way to work.
32. USDA Human Nutrition Information Service
33. Colorado State University Cooperative Extension. 1995-2001.
34. International Food Information Council Foundation
35. Self Magazine, February, 2001.
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