Eating a morning meal is a healthy habit that everyone should try to cultivate as part of a healthy lifestyle. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight—and keeping it off—when they eat breakfast. So the next time you rush out the door in the morning without eating, consider this: Skipping breakfast can set you up for overeating later in the day. A healthy breakfast, on the other hand, can give you energy, satisfy your appetite, and set the stage for smart decisions all day long.
You want to aim for a breakfast that combines good carbs and fiber with some protein.
Oatmeal
Oatmeal is a wise choice for breakfast and can help you lose weight in two ways. First, it’s packed with fiber and it keeps you feeling fuller longer. Second, it is a form of slow release carbohydrate and recent studies show that eating a breakfast made with “slow-release” carbohydrates—such as oatmeal or bran cereal— may help you burn more fat. How? Eating “slow-release” carbohydrates doesn’t spike blood sugar as high as eating refined carbohydrates (e.g white bread). In turn, insulin levels don’t spike as high. Because insulin plays a role in signaling your body to store fat, having lower blood sugar levels may help you burn fat.
Oats contain beta glucan, a type of fiber that’s been shown to help lower cholesterol when eaten regularly. Oats are also rich in omega-3 fatty acids, folate and potassium. Avoid the flavoured kinds which are typically packed with sugar and instead sweeten with little honey.
Greek yogurt
This tangy, creamy yogurt is loaded with calcium and contains plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Choose a plain, nonfat variety, and add some fruit and or nuts to give it some sweetness and flavor (and also for added nutrition).
Fruits
Fruits are a great option for breakfast either alone or paired with something else, especially for people who do not have sufficient time to prepare anything.
Grapefruit has fat-burning properties and also beneficial effect on blood sugar and insulin levels. Grapefruit is also hydrating, filling, and packed with immunity-boosting antioxidants.
Bananas, (especially when still slightly green) are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer. Bananas also contain potassium, an electrolyte that helps lower blood pressure naturally, and are a particularly good choice for people with hypertension.
Watermelon is an excellent way to hydrate in the morning.
Cereal
Choosing the right cereal can be tricky, because there are so many different kinds out there. A good tip is to steer clear of the very brightly colored boxes as they are usually more for children and tend to be packed with sugars. Instead look for something with at least 5 grams of fiber and less than 5 grams of sugar.This combo can be found in many whole-grain or bran cereals (such as shredded wheat), which as an added bonus are often fortified with riboflavin, folic acid, and other essential nutrients. Don’t go adding too much whole milk and sugar to your bowl as this will defeat the whole aim.
Eggs
Eggs deliver protein, which is great for dieters. Compared to carbohydrates and fat, protein keeps you satisfied longer. Plus, in one study, dieters who ate eggs for breakfast felt fuller longer and lost more than twice as much weight as those who got the same amount of calories from a bagel for breakfast.
Whole-wheat bread
Carbohydrates are a breakfast mainstay, but the type of carbs you choose can make a big difference in the overall health of your meal. The simple rule to remember is that whole wheat and other whole grains contain more fiber and nutrients than their white counterparts *ahem* Agege bread *ahem* which are more refined.
What you put on it matters, as well. Covering your wheat bread with butter or margarine just adds empty fat and calories. Instead, get some protein by adding an egg or some peanut butter.
The important thing to note is that skipping breakfast should be avoided much as possible and a variety of food options are available and there are always healthy substitutes which do not have to be boring and tasteless.
Stay healthy.
