Healthy Eating For Weight Loss: Breakfast Edition
Mom always said breakfast is the most important meal of the day. However, I don’t think she realized how much sugar was in the lucky charms she was serving. Recent studies have shown that mom wasn’t completely wrong. Research participants eating the right kind of breakfast have better glucose control during the day and fewer associated health risks. People consuming a good breakfast also where found to have better diets during the course of the day.
It is important to have a good source of protein in the morning to help slow the digestive system and keep that full feeling longer. Items like pancakes, cereal, juice, and even oatmeal are typically carbohydrate based items. Our bodies often digest them quickly and cause us to feel hungry as soon as we get to work.
Try adding peanut butter to the oatmeal or pancake to increase its nutritional value. Another option is adding a scoop of protein powder to your oatmeal. Instead of drinking a glass of orange juice trying eating an orange instead. This will help increase your fiber. A Greek yogurt would be a great addition to any fruit for a well balanced breakfast meal. Eggs are a breakfast classic and a complete source of protein. Instead of eating a granola bar on your way to work, try this egg based recipe below. Baked Egg Cups 12 eggs ½ cup chopped bell peppers ½ cup onions 1 cup spinach ¼ shredded cheddar cheese 1. Preheat oven to 350 and grease muffin tins 2. Option 1: Over easy: crack egg into the muffin tins (add remaining ingredients) Option 2: Omelet’s: mix eggs in a bowl, add in veggies, onions, pour into muffin tins, sprinkle cheese on top 3. Bake for 20-25 minutes or until eggs are firm 4. Remove and serve hot 5. Store in air-tight Tupperware in refrigerator- great to pop in the microwave and eat on the go! References 1. Chung S-J, Lee Y, Lee S, Choi K. Breakfast skipping and breakfast type are associated with daily nutrient intakes and metabolic syndrome in Korean adults. Nutrition Research and Practice. 2015;9(3):288-295. doi:10.4162/nrp.2015.9.3.288. 2. English N. 12 complete proteins vegetarians need to know about. Greatist Web site. https://greatist.com/health/complete-vegetarian-proteins. Updated 2014. 3. Radio MD. http://radiomd.com/show/train-your-body/item/27945-morning-nutrition-how-to-kickstart-your-day-in-a-healthy-way. Updated 2015.
