by E.C. LaMeaux
Are you skipping breakfast in an attempt to cut back on calories? Ironically, skimping on your first meal of the day is actually one of the worst things you can do on a diet. According to Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City, most people who skip breakfast tend to overindulge in calories later in the day, which sets them up for failure when it comes to a weight loss plan. There are so many healthy options when it comes to breakfast, you don’t have to grab a bagel at the coffee shop or something worse from a fast food restaurant. You can eat right and help yourself stay on track. Here is a list of breakfast foods that are delicious and can help you stick to a healthy eating plan all day long.
At one time, cereals that were high in fiber were thought to have the texture of cardboard and not taste much better. So even though the experts agree that a high-fiber diet contributes to weight loss, it was hard to eat in the morning. The good news is that, recently, major cereal brands such as Post and Kellogg’s have revamped some of your favorite childhood classics to contain more fiber as well as the daily recommended value of many vitamins and minerals.
A 2005 study published in the International Journal of Obesity found that people who included yogurt in their diets but consumed the same number of calories as people who didn't eat yogurt, lost more weight than people who didn't include yogurt in their diets. Full of high-quality protein and B vitamins, cow's, goat's or sheep's milk yogurt is a quick and easy breakfast option when you're trying to lose weight, and especially if you are on-the-go in the mornings. Many yogurt companies offer small packaging so the portion size is appropriate, and with all the flavor options, it’s tough not to find one you love.
Another great food to lose weight if you have a rushed morning is the granola bar. Its compact and pre-packaged nature allows you to throw it in your bag and eat it in transit. When selecting a granola bar, however, be sure to check the nutritional information — not all granola bars are created equal. Look for granola bars that are low in sugar and high in fiber, vitamins and minerals.
Toasting an English muffin seems simple enough, but there is one key rule about it — it needs to be whole wheat. A high-fiber, low-fat option with calcium, phosphorus, magnesium and selenium, whole wheat English muffins make a great weight loss breakfast food. But be careful what you put on it. Adding tons of butter or jelly may also pack on unnecessary calories. For a protein boost with added calcium and B vitamins, try topping your English breakfast muffin with cottage cheese for a healthy change.
Eggs contain essential omega-3 fatty acids; vitamins A, B, D, and E; riboflavin; and other essential minerals, making them a very healthy breakfast food option if eaten in moderation and prepared correctly. Try poaching or hard-boiling your eggs instead of frying them.
Get creative in the morning. Grab all the fruit you have and pull out your blender, throw in some ice and a little milk or yogurt and make a fruit smoothie to help you lose weight. It will be refreshing, sweet, packed full of fiber, protein, vitamins and minerals, and cost you a whole lot less than buying it at Jamba Juice. And always start out your morning with a full 8 oz glass of water, or bring your hydration on-the-go with you as you begin your day with an insulated water bottle.