The weight-loss program Weight Watchers puts an emphasis on eating a healthy breakfast, and for good reason -- it’s likely to help with weight-loss success. A review of the National Weight Control Registry in 2012, published in “Obesity,” found that 78 percent of the weight-losing participants reported eating breakfast every day. The ideal breakfast focuses on carbohydrates and protein, according to nutrition professor G. Harvey Anderson on the Weight Watchers website, but keep portions in check to ensure the PointsPlus value of your meal isn’t too high.
Eggs for Breakfast
You might have heard to eschew eggs when trying to lose weight, but WeightWatchers.com nutrition expert Leslie Fink says you don’t necessarily have to do that -- fresh eggs contain dietary cholesterol, but it’s not the type that’s associated with heart disease. You can make your eggs cholesterol-free by using just egg whites, as well, whether it’s in scrambled eggs or an omelet. “Weight Watchers 50th Anniversary Cookbook” offers up a recipe for a Canadian Bacon-Cheddar Fritatta, made with veggies, eggs, egg whites, milk, Canadian bacon and cheese for six PointsPlus per serving.
Cereal has long been a breakfast staple, but the enriched grains and sugary coatings frequently available don't always make for a filling or nutritious meal. Instead, turn to whole grains combined with fruit, spices and nuts, such as the Berry Quinoa suggested in the “Weight Watchers 50th Anniversary Cookbook." For just five PointsPlus, this breakfast option is made with pseudo-grain quinoa, almond milk, mixed berries and a pinch of cinnamon, simmered together on the stove for 15 minutes. To branch out your grain intake even more, combine bulgur, quick-cooking barley and oats with raisins, cinnamon and almonds, and cook in the microwave for a breakfast with a PointsPlus value of six.
If your appetite in the morning is smaller, the thought of grains or eggs might make you queasy. For a lighter, refreshing breakfast packed with nutrition, blend up a smoothie. For just three PointsPlus, you could sip on a Mango-Soy Smoothie, made from a small mango, vanilla soy milk and mango nectar, or for four PointsPlus, combine a banana, fat-free chocolate milk and peanut butter in the blender. For extra nutrition without extra points, add a handful of greens such as spinach to your fruit smoothie.
The mornings can be hectic, but that doesn't mean that Weight Watchers won't work for you. The program suggests grabbing a piece of low-calorie fruit such as apples, bananas or peaches, or a piece of high-fiber toast with a little bit of peanut butter, to eat in the car or on the bus. Another high-protein option is a hard-boiled egg. If you're eating at your desk, try a packet of plain oatmeal, a premade breakfast sandwich or low-fat yogurt.