Breakfast is exactly that -- the break to the fast that occurs while we are sleeping. A healthy breakfast jump-starts our metabolism and provides us with the energy we need to start our day. Sending a well-fed child off to school may not only help him focus, but may also protect against the development of obesity. Breakfast may also help adults achieve and maintain a healthy weight. A well-balanced breakfast should include carbohydrates for energy, along with fiber and protein to keep you satisfied until the next meal.
Greek Yogurt With Fruit, Nuts, and Honey
Greek yogurt is a great source of protein which will help keep you satisfied longer. Sweeten it up with some some dried fruit, such as cranberries or raisins, and a drizzle of honey. These added carbohydrates will help give you a burst of energy to start your day. For an added bonus, sprinkle chopped walnuts on top to boost the omega-3 content.
Protein-Packed Cereal Bowl
Protein is a great nutrient for weight loss. Not only does it help ward off hunger, but an adequate protein intake is necessary to spare lean muscle mass during weight loss. Research published in "Nutrition & Metabolism" showed that subjects who consumed a whey protein drink lost significantly more fat mass than a placebo group, although both groups lost similiar amounts of weight. To boost the protein content of your morning bowl of cereal, mix a scoop of vanilla protein powder with a cup of milk before pouring over your cereal. Great high-fiber cereal choices include Fiber One, Raisin Bran and Grape Nuts.
Creamy Oatmeal With Fruit and Nuts
Oatmeal is loaded with soluble fiber, which may help lower your cholesterol. Unfortunately, many of the commercially flavored varieties are also loaded with sugar. To dress up old-fashioned cooked oatmeal, try mixing in a few tablespoons of vanilla yogurt and a dash of cinnamon. Top with a sliced banana and slivered almonds for some added texture.
Oatmeal Protein Pancakes
This pancake recipe comes from Cassandra Forsythe, a nutrition educator and weight-loss coach. Loaded with protein and fiber, these pancakes pack a powerful punch. Mix together two large eggs, 1/4 cup of old-fashioned oats, 2 tbsp. whole-wheat pancake mix, 2 tbsp. vanilla whey-protein powder, half a banana and a dash of both cinnamon and nutmeg. Pour the mixture onto a hot skillet and cook as you do regular pancakes. Finish it with a little sugar-free syrup.
Nutty Breakfast Parfait
Parfaits don't have to be reserved for dessert. Layer low-sugar granola, a mix of your favorite fruit and non-fat plain yogurt in a tall glass, and you have a beautiful mixture of fiber, calcium and protein to add a pep to your step before you walk out the door.
Vegetable-Filled Frittata
If you think it's impossible to get a serving of vegetables at breakfast, think again. Revamp your favorite frittata recipe by chopping up some veggies and throwing them in. One tasty combination includes onion, garlic, spinach and tomatoes. You can also make it the night before so you can just grab a slice and go in the morning.
Mexi Breakfast Burrito
In addition to being an excellent source of 13 essential nutrients, eggs are a great option for those trying to maintain a healthy weight because they are packed with protein and low in calories. Add some tomatoes, green onion, bell pepper, shredded low-fat cheddar cheese and salsa to scrambled eggs, and wrap it all up in a whole-wheat tortilla for an easy sit-down or on-the-go breakfast.
Berry Waffles With a Twist
This quick-fix option will have your family begging for more. Toast some low-fat whole wheat waffles and top each with a couple of spoonfuls of Greek yogurt, mixed berries and a drizzle of honey. This is a super simple way to get fiber and a serving of whole grains at the same time.
Trail Mix Bagel
Spread light cream cheese over half a whole wheat bagel. Top with slivered raw almonds, unsalted sunflower seeds and a bit of dried fruit for a breakfast treat. The trail mix bagel is a great source of filling fiber and essential fatty acids that also makes a good choice for a midday snack.
Breakfast Pizza
Leftover pizza can be a great breakfast for those in a rush. Fiber and complex carbohydrates from the crust and vegetables along with the protein and calcium from the cheese make this a well-balanced choice. If you don't have any leftover pizza in the fridge, just top a whole wheat pita pocket with spaghetti sauce, mixed chopped vegetables and shredded cheese and throw it in the oven until the cheese melts.
References
- PubMed.gov: Systematic review demonstrating that breakfast consumption influences body weight outcomes in children and adolescents in Europe
- Oxford Journals: Association between eating patterns and obesity in a free-living US adult population
- National Center for Biotechnology Information: Nutrition & Metabolism: A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study
- "The New Rules of Lifting for Women"; Lou Schuler, Cassandra Forsythe, and Alwyn Cosgrove; 2007
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