We are constantly bombarded with conflicting nutrition and diet information. In the 1990′s researchers were sure the answer to all our health concerns was to eat “low fat” foods. In the decade that followed “low carb” was the way to go. While these points can be argued, there is one nutrition tip that has stays constant. EAT BREAKFAST!
Mom told us to eat breakfast because (say it together) “it’s the most important meal of the day”. Starting off the morning with a nutrient rich breakfast will help set you up for a great day of healthy eating. If you are not hungry in the morning, I’ll bet you ate too much the night before.
Breakfast Tips:
1. Drink a tall glass of water in the morning (avoid the juice). Just dropping the juice can take off 100- 200 calories from your morning menu! Some people enjoy warm water with lemon. Or try a nice glass of ice water. Can’t live without juice? Just add a splash of juice to your water. Better yet squeeze a little lemon or lime into your water. Great way to get your system up and running!
2. Include protein in your morning meal. Egg whites and veggies with a little low fat cheese and some blueberries or sliced melon on the side is fantastic! If you can’t stand just egg whites, have one whole egg with a couple of whites. You should always enjoy what you are eating!
3. Have you tried steel-cut oatmeal? High in fiber (keeps you fuller longer) and it can also help to lower your cholesterol. Add a few unsalted crushed walnuts or almonds with a sliced apple. Top it off with some cinnamon and you have a delicious (and yes nutritious) breakfast.
4. Try whole grain bread with some natural peanut butter or almond butter. Have some sliced strawberries or a banana on the side for a scrumptious, on the go meal.
5. Cottage cheese or Greek yogurt with fresh pineapple and sliced almonds is simple and nutritious. The taste combination is satisfying, yet calorie controlled.
6. In the mood for some crunch? Try some whole grain rye crackers with low fat cheese! Have an orange on the side (which will give you some vitamin C).
7. Sometimes we need a little comfort food to get going in the morning. Enjoy a whole wheat English muffin with melted low fat cheese, topped off with tomato. Try eating each half separately to make it last just a bit longer. Still hungry? Enjoy a half of a grapefruit with your breakfast.
8. I really enjoy brown rice cakes and hummus. Have some Greek yogurt or a glass of low fat milk with it to give you a calcium boost.
9. Try a bowl of high fiber cereal with unsalted almonds, berries, low fat milk and a dash of cinnamon. Simple and tasty!
10. How about trying something really different. Tuna or salmon on rye crackers or brown rice cakes for breakfast! It’s a fun protein packed meal. Top it off with some lettuce and tomato. This breakfast combination will get you through the morning.
Notice none of these tips include fast food menus, bagel shops or donut stops. If you make your own breakfast, you will start off your day with a calorie controlled healthy meal that will set the tone for your day! So here’s to better concentration, more energy and a metabolism that is rearing to go.