Breakfast really is the most important meal of the day. That is a given. This is especially true for dieters who will find it easier to manage their weight and stay on track with a start to the morning that’s high in nutrition.
The trick, however, is making smart choices. “A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources and fruit,” says Andrea Gorman, manager of clinical nutrition at Rhode Island Hospital/Hasbro Children’s Hospital in Providence.
“All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day.”
The trick, however, is making smart choices. “A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources and fruit,” says Andrea Gorman, manager of clinical nutrition at Rhode Island Hospital/Hasbro Children’s Hospital in Providence.
“All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day.”
Don’t rule out a.m. vegetables
You can enjoy veggies with breakfast if you add them to some eggs. Dr Jillian Roberts suggests cooking one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired.
Build on a healthy cereal
Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.
Get off to a berry good start
Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.
Don’t skip the eggs
Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination.
Think whole grain
Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium.
Call on cottage cheese
Cottage cheese along with fruit or nuts can be a good breakfast choice that’s high in protein plus some calcium. Look for cottage cheese brands that offer extra fiber.
You can enjoy veggies with breakfast if you add them to some eggs. Dr Jillian Roberts suggests cooking one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of tub margarine. Add a dollop of ketchup, if desired.
Build on a healthy cereal
Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.
Get off to a berry good start
Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.
Don’t skip the eggs
Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination.
Think whole grain
Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium.
Call on cottage cheese
Cottage cheese along with fruit or nuts can be a good breakfast choice that’s high in protein plus some calcium. Look for cottage cheese brands that offer extra fiber.
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