Skipping the first meal of the day means you’re more likely to consume too many calories later. A good way to gauge whether your breakfast is balanced is to take note of how long it takes before you feel hungry again. If you feel hungry an hour later, usually it is because your breakfast was too high in carbohydrates, loaded with sugar, and/or not high enough in fiber and protein. Most of you must be weaned off of your early-morning, low-fiber choices, such as buttered rolls, low-fiber cereals, bagels and cream cheese, croissants, and doughnuts. The more fiber your breakfast contains, the longer it takes to digest, causing you to feel fuller longer. Sometimes you might find yourself too hungry because you eliminated fat. Shocking, I know. The ultimate goal with breakfast is to have a well-balanced meal with high-fiber carbohydrates, some lean protein, and a little healthy fat.
Small Change Breakfast Tips
- Make oatmeal with milk (non- or low-fat) for more protein.
- Add cinnamon to oats for sweetness instead of sugar.
- If a bowl of cereal leaves you hungry, add 1 hard-boiled egg on the side for additional protein.
- Make scrambled eggs with 1 whole egg and 2 or 3 egg whites.
- Top cereal or yogurt with nuts if choosing nonfat milk/yogurt. The added fat will help you feel more satiated.
- To lightly sweeten plain yogurt, add 1 teaspoon of jam or whole fruit.
- Choose a piece of whole fruit instead of juice. Juice adds calories without the benefit of fiber.
- If you can’t pass on your bagel in the morning, scoop out the inside.
- Try “buttering” your bread with 100 percent vegetable oil spread instead of butter. If you’re not ready to part with butter, switch to more spreadable whipped butter instead of sticks, and you’ll consume less saturated fat.
- Switch from regular cream cheese to low-fat cream cheese.
Remember, breakfast really is the most important meal of the day!!