Why You Should Eat Breakfast!
Breakfast, it really helps Weight Loss and much more....
It's true: breakfast really is the most important meal of the day. A
nutritious, well-balanced morning meal not only sustains your energy levels
better than endless cups of coffee, but it also can help:
Boost weight loss efforts.
Research shows that breakfast eaters are more successful at
losing weight and maintaining that weight loss compared to
Sharpen your mind.
People who consume a high-fiber breakfast stay more alert
than those who start their day with a high-fat meal,
according to research.
Protect your cardiovascular system.
A study revealed that people who consumed whole-grain
cereals rather than refined cereals had a lower risk of
Strengthen your immune system.
The right breakfast choices help you start your day with
immune-boosting vitamins and minerals.
What's on your menu?
Eating anything you want for breakfast won't bring you the
health benefits outlined above. You'll need to focus on
certain kinds of foods. Answer the question below to see if
your breakfast choices are making you younger.
Which menu contains the items that are most similar to your typical morning
Please make a selection
Oatmeal or cold cereal with milk
High-fiber breakfast bar
Whole-grain toast with peanut butter
Coffee or tea, without cream
Whole eggs, any style
Breakfast meat, such as bacon or
Pancakes with butter and/or syrup
White toast with butter and/or jam
Coffee or tea with cream
Soda or sweetened fruit drink
Bagel with cream cheese
Whole-grain toast with butter and/or
Donut or pastry
Fruit-filled cereal bar
Coffee or tea with sugar and non-fat
If menu 1 most closely matches your typical morning meal,
you are making sound breakfast choices. Way to go! Read on for ways to make
your morning meal choices even better.
Choose your cereal wisely.
Whether your cereal is hot or cold, you'll always want to check the fiber, fat, and sugar content per serving. For
example, many kinds of instant oatmeal tend to be heavily processed,
leaving it lower in fiber than unprocessed, whole oats. Choose cereals with at least 3 grams of fiber per serving . Inspect breakfast
bar labels the same way you would inspect cereal labels, noting fat, fiber,
and sugar content. Many cereal, granola, and breakfast bars tend to skimp
on fiber and instead bulk up on sugar. Your goal should be to get a total
of at least 6 grams of fiber at breakfast. If your
favorite cereal is low on fiber, add a few tablespoons of unprocessed wheat
bran to it.
Another quick breakfast trick: always keep raisins and nuts on hand.
Raisins can be tossed into cereals whenever your fresh fruit supplies are
low, or they can be added to cereal in addition to fresh fruit for extra
flavor. And nuts aren't only for snacking. They make a great addition to
healthy breakfasts by adding unsaturated fat-the good kind of fat-to your
meal. A little bit of healthy fat in a meal can help you feel fuller for
longer, and also can help your body better absorb nutrients from the rest
of your meal.
When shopping for fruit juice, make sure it's pure
. Fruit-flavored juice drinks, cocktails, and blends often contain loads of
added sugar and hardly any actual fruit juice.
If menu 2 most closely matches your typical morning meal,
some of your breakfast choices may be high in aging fats or sugars and low
in nutrition. However, you can easily transform your choices into
age-reducing meals. Cutting back on heavy, fat-filled breakfasts will
protect your body from harmful inflammatory processes that can lead to
Your first step: lower the fat content of traditional egg breakfasts by
replacing some of the whole eggs in your meal with egg whites instead. Or
you can switch to low-fat egg substitute.
Go easy on the cheese and breakfast meats, which tend to be high in
saturated fat and/or sodium.
Instead, supplement your meal with fresh fruit. If you can't give up your
breakfast meats, opt for leaner ones, such as ham. You also can substitute
high-fat bacon and sausage with lighter chicken or turkey sausage, or
experiment with vegetarian sausage or bacon. There are several good choices
on the market, but check the label for fat and sodium content, which could
still be high in some brands.
If pancakes are your morning tradition, add several tablespoons of bran to
the batter to boost the fiber content. Also, top your hotcakes with fresh
fruit purees instead of syrup and butter. You can even add a dollop of
low-fat whipped cream. A few other easy, age-reducing switches to make:
replace the cream in your coffee with skim milk, choose pure fruit juice
over soda or sweetened drinks, and switch from white toast to whole-grain
Your goal is to get a total of at least 6 grams of fiber at breakfast.
If menu 3 most closely matches your typical morning meal,
you are starting down the right road when it comes to making sound
breakfast choices; however, you may need to make a few minor modifications
to maximize your health benefits. One way to max out the nutrition of your
morning meal is to be sure to choose only whole-grain breads or bagels. You
can tell it's whole-grain by reading the ingredients list-the first
ingredient should be a whole grain, such as whole wheat, bran, or oats. Get
creative and healthier with your bagel topping choices by replacing cream
cheese, butter, and/or jam with peanut butter (typically free of trans
fats) and a sliced banana; sliced tomatoes and avocadoes; or hummus. If you
can't live without cream cheese on your bagel, choose whipped cream cheese,
which contains fewer calories than solid cream cheese. Also, try low-fat or
light versions, as well as dairy-free cream cheese substitutes.
Skip the donut or pastry-their high glycemic indexes mean your body digests
them quickly and your energy levels could crash well before lunch as a
result. If your cereal bar is low in fiber and high in sugar, you may need
another option there, as well. Instead, grab a toasted whole-wheat English
muffin topped with a whole-fruit spread.
If your breakfast isn't keeping you satisfied until lunch, you may need
to emphasize more low-glycemic index (GI) foods
, which can help keep you feeling full longer. Low-GI foods include
whole-grain (and high-fiber) cereals such as bran, oatmeal, and muesli, and
high-fiber fruits, such as berries and apples. Filling up on these
satisfying foods at breakfast can help prevent over-snacking during the
day, which helps reduce your overall daily calorie intake.
Take your breakfast with you!
No time for breakfast? If you're pressed for time in the morning, stocking
your fridge with portable, ready-to-eat portions-fruit and veggies in
sandwich bags, hard-boiled eggs, and low-fat or non-fat yogurt cups-allows
you to grab something quick and easy... and nutritious.
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