Eating a Healthy Breakfast

28 12 2011

Meghan McGuire

I hear from many participants that breakfast is often the meal that is skipped the most. Breakfast is an important meal for many reasons; one of the most important being that it jumpstarts our metabolism for the day, after being lowered while sleeping. Skipping breakfast, as well as any other meal, can lead to overeating later in the day because we allow ourselves to become overly hungry. Eating a healthy breakfast is important for weight loss and maintenance. The national weight control registry, a database of individuals who have lost 30 lbs or more and maintained for at least one year, reports that 78% of members eat breakfast every day.

The most common reason I hear for not eating breakfast is that individuals do not have enough time in the morning to prepare something healthy. A healthy breakfast does not mean spending a lot of time in the kitchen preparing a home cooked meal. Planning and preparing before the morning will lead to a greater chance of success. There are many options for quick healthy breakfasts. Below are some suggestions:

  1. Prepare oatmeal the night before or prepare a week worth on the weekend when you have some free time and separate servings into individual containers. One thing I really like to do is add one tablespoon of peanut butter or almond butter to my oatmeal. This pairs the carbohydrate with some protein, which will keep you feeling fuller for longer.
  2. Cook and peel hardboiled eggs the night before.
  3. Yogurt is another great option for a quick breakfast food. Greek yogurt is especially good for getting in protein at breakfast. Fage total 0% plain greek yogurt: 100 calories, 0 grams fat & 18 grams protein! Try mixing in your favorite healthy cereal and some fruit to balance your meal.
  4. Store snack/meal bars in your car and/or desk at work.
  5. If you do not mind eating dinner food for breakfast, you could also portion out some of your dinner meal for the next morning.
  6. Keep fresh fruit in the house. Fresh fruit is always good to have around for something quick and low calorie to grab in the morning. Pair this with a 100 calorie pack of nuts or a serving of nut butter to add some protein.

There are many other options for quick healthy breakfast items. If you have any that you have found work for you, please share by posting under this blog. If you would like some additional ideas I encourage you to speak with your dietitian.

Ultimately, having a plan and quick healthy options around will increase your chance of success with weight management. If you are struggling with breakfast take a few minutes to think about a couple ideas that will work for you and plan to purchase the items needed.




4 responses

18 01 2012
Tyler Skea

Wohh exactly what I was looking for, appreciate it for putting up.

10 01 2012

My favorite breakfast is to throw in my blender half of a banana, a handful of frozen fruit (~$7 at Walmart for a huge bag), a scoop of chocolate protein powder, a handful of blueberries (~$3 at Walmart), a scoop of peanut butter, and some milk. I blend it up, and the whole breakfast has been made in 3-4 minutes. I pour it in my to-go cup and drink it in the car on my way to work. The entire thing is about 400 calories and keeps me satisfied until its time for my mid-morning snack consisting of a handful of almonds. I always find myself eating healthier and more regularly throughout the day when I start my day off with this tasty protein shake!

29 12 2011

Cottage cheese with blueberries
protein drink mix with 2 raw eggs, a dash of cocoa powder and water.
celery sticks with peanut butter

28 12 2011

Breakfast is a meal I hardly ever skip.

But at times it is a rush in the mornings.

I use a lot of Egg Beaters, a whole grain wrap and some frozen veggies;.

I do like the idea of nuts and fruit.

Also another quick breakfast for me is peanut butter on toast or even on a whole grain wrap with banana slices.

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