This series, 50 Habits of Thin People has covered 17 habits so far. If you missed last time, we talked about 8 healthy late night snacks! We have also spent some time evaluating how we are doing on making these habits stick.
Healthy Habit #18: Eat Breakfast (don’t skip it!)
(I was tempted for this habit to be entitled Don’t Skip Breakfast, but it’s much better to put things in a positive light. Eat Breakfast!)
There has been a LOT that has already been said about this subject. “Breakfast is the most important meal of the day.” “Don’t skip breakfast.” Just google it!
This quotes a study that has been done on 3,000 people who had lost on average 70 lbs. and have keep off the weight for a year or more. Only 4% of the group skips breakfast.
Katherine Zeratsky, R.D., L.D. on the Mayo Clinic Expert advice, answers the Question: Why does eating a healthy breakfast help control weight?
What breakfast will do for you:
It’s true. You NEED breakfast in order to jump start your metabolism, increase your alertness and concentration.
If you eat a healthy breakfast, you will eliminate your need for a mid-morning snack. Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger.
What you need from breakfast:
- whole-wheat breads (stabilize your blood sugar)
- at least 6 grams of fiber (make you feel fuller longer)
- whole fresh fruit
- whole eggs or egg whites (or a combination of both!)
- smoothies with yogurt & fruit (no added sugar)
- do not have lots of sugar in the morning (sugar high, then sugar low – leaving you to crave more sugar)
Mayo clinic has a great list of quick and flexible breakfast options (on the second page). Some of which are,
- cooked oatmeal topped with almonds or dried cranberries
- whole-wheat pita stuffed with hard-boiled eggs
- leftover vegetable pizze
- a smoothie made with whole fruits, low-fat yogurt, and wheat germ
- a whole grain waffle with peanut butter
- egg omelet with vegetables (use more egg whites than yolk
- microwaved potato topped with broccoli and grated cheese
If you are looking for more menu ideas for breakfast, check out my Volumetrics menu!
Do you skip breakfast? If you do eat breakfast, what is your favorite breakfast?
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