Focus on Breakfast
Did you set health or weight loss goals for 2016? Often times we give up on resolutions by the second or third month of the New Year don’t let that happen to you! Last month I talked about the importance of setting small, attainable goals to avoid getting overwhelmed by a large resolution that may take the full year to achieve. A great area to focus on in February is breakfast. Breakfast is the most important meal of the day- we’ve all heard that before. But it’s true! Breakfast helps jumpstart our metabolism, getting our body into fat burning mode and sets the tone for the rest of the day. Whether you regularly skip breakfast or don’t often make the best choices February is a great time to change that habit! Try adopting these breakfast rules for a filling and nutritious breakfast!
- Always include fiber and protein. Fiber, found in fruits, vegetables, whole grains, nuts and seeds takes longer to digest – meaning we stay full longer. Protein, found in eggs, Greek yogurt, meats, beans, and diary is digested slower as well. Always include a protein and fiber source at breakfast time for lasting fullness!
- Avoid high-carb, high-sugar breakfast items. Sugary cereal, doughnuts, large bagels, biscuits, toast- all breakfast foods, all high-carb and high-sugar. Our body burns through carbohydrates and simple sugars the fastest. If your breakfast is an all carb meal you’re likely only feeling full for 1-2 hours after your meal, but you still took in all the calories! Also, added sugars are addicting, if your breakfast choice is extremely high in sugar (donuts, captain crunch, pastries, even packaged oatmeal!) you’ll likely find yourself craving sugary foods as the day goes on.
- Don’t try and “save calories” by eating a light breakfast. Research has shown those that skip or eat light breakfast often eat twice as many calories at lunch and dinner than those that eat a balanced breakfast!
Building a Balanced Breakfast
|Pick a Protein||Find your Fiber||Top with Treats|
|6oz Greek Yogurt||1/2 mixed berries||1 tbsp. roasted slivered almonds|
|1-2 Eggs Scrambled||1/2 cup chopped vegetables||1 oz. shredded cheese|
|1 turkey sausage patty||1 whole grain lite English muffin||2 tbsp. low-fat gravy|
|6 oz. low-fat cottage cheese||1/2 cup mandarin oranges||2 tsp. cinnamon|