Eating breakfast helps you start the day feeling full rather than hungry. After sleeping all night your stomach is empty and your body is in a fasting state. The prolonged fasting that occurs from skipping breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain. Eat a good filling breakfast to replenish your body and keep your blood sugar steady. In short, skipping breakfast actually increases your risk of obesity.
Another benefit of eating breakfast is that it may reduce your hunger later in the day, which may help you avoid overeating. When you skip breakfast you may feel overly hungry later that morning and may be tempted to eat something unhealthy like a donut or something from a vending machine.
Also, when you eat a healthy breakfast it gets you on the road to making healthy choices all day long. People who eat breakfast tend to eat a healthier overall diet, one that is more nutritious and lower in fat. Plus by eating breakfast it gives you an opportunity to add more fruits and vegetables to your diet.
Eating breakfast also gives your body more energy for the day. It may help you engage in more physical activity. A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Skipping breakfast is associated with decreased physical activity.
Lastly, eat protein for breakfast. Research shows that starting your day with a high protein breakfast can enhance weight loss by curbing your appetite at later meals. Including protein with your morning meal also helps you stay alert and energized throughout the morning and keeps your blood sugars on an even keel.
Here are some quick and easy breakfast suggestions:
To add protein to your breakfast eat nonfat greek yogurt, eggs, reduced fat cheese, turkey sausage, lean bacon (turkey or canadian), peanut butter on whole grain english muffin
Suggested Healthy Breakfasts that are simple:
- Egg on Whole grain english muffin with grated lowfat cheese melted on top, slice of canadian (can add any veggies to this like mushrooms, onions, peppers, tomatoes and spinach)
-Low fat refried beans and lowfat grated cheese melted in a whole grain or whole wheat tortilla
-Yogurt Parfait-use lowfat, low sugar greek yogurt. Add your choice of fruit on top of yogurt like strawberries blueberries or bananas
-Yogurt smoothie-Blend together lowfat greek yogurt, strawberries or blueberries, bananas, 1/2 cup orange juice
-Low sugar instant oatmeal, add 1/4 cup walnuts and a 1/4 cup of blueberries
-Natural Peanut butter on whole grain english muffin or whole grain waffles.
Note: If you don't have time to eat breakfast at home, keep a Breakfast stash at the office. Below are some ideas:
-High Protein Luna Bar (available at Performance Plus)
-Granola Bar
-Shelf stable milk (such as Parmalat)
-Peanut butter on whole wheat english muffin
-frozen whole grain waffle
-high fiber, whole grain cereal with protein
-yogurt cups or drinkable yogurt
-instant oatment packs
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