Obesity, or excessive body weight, increases the risk for numerous conditions, including diabetes, stroke and heart disease. According to Mayo Clinic nutritionist Katherine Zeratsky, healthy breakfast habits are key toward optimum wellness, weight management and reduced risk for obesity. While individuals' dietary needs vary, most people benefit from a balanced, nutrient-rich breakfast as part of an overall healthy, calorie-reduced diet. A doctor's guidance is suggested before making significant dietary changes.
Significance
Breakfast can help or hinder a person battling obesity. According to Zeratsky, skipping breakfast may increase a person's risk of becoming obese. Breakfast jump-starts the metabolism and can help manage energy and hunger throughout the day. People who consume breakfast, according to Zeratsky, are also more likely to make healthy food choices and partake in regular physical activity. However, if breakfast choices are rich in fat and calories on a regular basis, they may exacerbate obesity-related health problems.
Optimum Foods
A healthy breakfast contains foods from multiple nutrient groups. The American Dietetic Association (ADA) suggests fruits, vegetables, whole grains, lean protein and healthy fat as optimum food choices that support wellness and weight loss. Healthy breakfast foods may include a variety of fruit and/or vegetables, 100-percent whole grain toast or oatmeal for energy, low-fat milk or yogurt for protein and a modest amount of natural peanut butter, nuts or un-saturated oil for healthy fat benefits. In general, healthy breakfast meals should contain rich amounts of dietary fiber, in the form of whole grains, fruits or vegetables and low amounts of fat.
Foods to Avoid
Just as certain breakfast foods support wellness and weight management, others don't. The ADA recommends limiting foods high in fat and sugar, which tend to contain rich amounts of calories, relatively few nutrients and may increase risk for weight gain and disease. High-sugar breakfast foods include sugary cereals, jelly, doughnuts, pastries, coffee cake, pancake syrup, most muffins and sweetened coffee and juices. Breakfast foods high in fat include bacon, sausage, eggs, whole milk, heavy cream, pastries, cheese omelets and all foods cooked or fried in butter, margarine or excessive amounts of oil.
Portion Control
In addition to opting for healthy breakfast foods, consuming appropriate amounts is key toward managing weight. Because a deficit of 3,500 calories is required to create 1 pound of weight loss, the Mayo Clinic suggests that overweight individuals reduce caloric intake by roughly 500 calories per day. This may be accomplished by cutting 1 or 2 rich foods, such as pastries. Consuming primarily nutrient-rich, low-calorie foods, such as fruits and vegetables, allows a person to consume greater volume of food without reaping as many calories. In many cases, small changes at each meal, including breakfast, can make a substantial difference in regard to caloric intake.
Additional Suggestions/Treatment
Obesity is a complex condition affected by numerous factors. Though a healthy breakfast is important in managing weight and enhancing wellness, behavioral, emotional and physical activity factors must be addressed as well. The American Academy of Family Physicians recommends a multi-faceted treatment approach for obesity that supports behavioral changes and emotional wellness while stimulating 1 to 2 pounds of weight loss per week. When additional treatment options prove ineffective, advanced options, such as weight loss surgery, may be explored. For best results, obese individuals and their loved ones are encouraged to seek guidance from qualified medical professionals.
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