The Most Important Meal of the Day
If you’re watching your waist line, skipping breakfast may not be the best way to cut extra calories. In fact, research has shown that people who skip breakfast are more likely to be overweight and eat more throughout the rest of the day. In addition to improving concentration and work/school performance, eating breakfast is strongly associated with the prevention of weight gain and the maintenance of weight loss.
Taking time each morning to eat a well balanced breakfast is one of the most important healthy habits you can adopt. Compared to breakfast skippers, breakfast eaters are generally healthier overall because they consume more vitamins and minerals, make better food choices at other meals, eat less fat, have better control of their body weight and have reduced risk of heart disease.
Eating a well balanced breakfast which includes a source of fiber and protein will ensure your energy level remains constant over the course of the morning. This will minimize fluctuations in blood glucose levels, which cause energy highs and lows. This will also minimize hunger and decrease the likelihood of eating impulsively or snacking on unhealthy foods between meals. Eating breakfast also plays an important role in maintaining weight loss. Data from the from the National Weight Control Registry, a registry which tracks people who have lost more than 10% of their body weight and kept it off for at least 1 year, shows that 78% of successful losers eat breakfast every morning.
Taking time each morning to eat a well balanced breakfast is one of the most important healthy habits you can adopt. Compared to breakfast skippers, breakfast eaters are generally healthier overall because they consume more vitamins and minerals, make better food choices at other meals, eat less fat, have better control of their body weight and have reduced risk of heart disease.
Eating a well balanced breakfast which includes a source of fiber and protein will ensure your energy level remains constant over the course of the morning. This will minimize fluctuations in blood glucose levels, which cause energy highs and lows. This will also minimize hunger and decrease the likelihood of eating impulsively or snacking on unhealthy foods between meals. Eating breakfast also plays an important role in maintaining weight loss. Data from the from the National Weight Control Registry, a registry which tracks people who have lost more than 10% of their body weight and kept it off for at least 1 year, shows that 78% of successful losers eat breakfast every morning.
Healthy Breakfast Ideas
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Breakfast Sandwich
1 Whole grain english muffin 1 Egg spinach and tomato Total Calories: 218 kcal |
Natural Yogurt & Granola
3/4 cup (175 mL) Natural yogurt 1/2 cup (125 mL) Granola Total Calories: 339 kcal |
Skinny Pepper, Tomato and Ham Omelette
2 Eggs 1/2 tomato, diced 1 oz low fat cheese 2 oz lean ham, sliced 1/4 cup green pepper, diced Total Calories: 317 kcal |
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Oatmeal with Blueberries
3/4 cup (175 mL) Oatmeal 1/4 cup (60 mL) fresh blueberries 1 tsp brown sugar sprinkle of cinnamon Total Calories: 138 kcal |
Poached Egg on Whole Grain Toast
1 Slice of whole grain toast 1 Egg, poached Total Calories: 180 kcal |
Peanut Butter and Banana on Whole Grain Toast
1 slices whole grain toast 2 Tbsp peanut butter 1 Small banana Total Calories: 379 kcal |
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Pesto, Mozzarella & Egg Breakfast Sandwich
1 Whole Grain English Muffin 2 Eggs 1/4 cup (60 mL) Red Bell Pepper, diced 1 oz (25 g) Mozzarella cheese 1 Tsp pesto Total Calories: 375 kcal |
Breakfast Burrito
1 Whole Grain tortilla 2 Eggs, scrambled 2 oz low fat cheddar cheese Green onion 2 Tbsp salsa Total Calories: 358 kcal |
Whole Grain Cereal with Low Fat Milk and Berries
1 cup (250mL) whole grain cereal 1/2 cup low fat milk 1/2 cup fresh berries Total Calories: 372 kcal |
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Berry Blast Breakfast Smoothie
1 cup (250mL) frozen raspberries 1/2 banana 1/2 cup (125 mL) natural yogurt 1/3 cup (75 mL) muesli 1/2 cup (125 mL) orange juice Total Calories: 405 kcal |