A healthy, high-fiber breakfast can aid weight loss and prevent chronic conditions such as diabetes and stroke. The benefits of breakfast are greater if you include skim milk and fruit. A breakfast cereal that contains 6 g or more of fiber and less than 10 g of sugar in each serving is one of the healthier options that can lower your risk of obesity and help you manage your weight.
Benefits of a Healthy Breakfast
Most people are busiest in the mornings and it can be tempting to avoid breakfast altogether and head out the door. However, skipping breakfast is an unhealthy habit that can contribute to weight gain, higher cholesterol levels and insulin resistance, which can lead to diabetes. Breakfast is an important meal that gives you energy at the start of the day. This energy fuels the brain and the body and helps you perform better. When you begin your day with a healthy breakfast, you are more likely to make healthier eating choices the rest of the day.
Healthy Choices
In your breakfast, include foods from at least two food groups. Protein is beneficial to weight management because your body takes longer to digest it and it keeps hunger at bay for a longer time. One of the best choices for breakfast is whole grain cereal or oatmeal with skim milk. Other great options include fruit, yogurt and fruit smoothies made with low-fat yogurt. You can also try whole-grain toast, whole-grain granola, bagels or crackers with low-fat cheese or some peanut butter. Small portions of leftovers such as pizza or soup can also be convenient when you are in a rush.
Foods to Avoid
Unhealthy foods can offset the health benefits of breakfast. Reserve eggs for an occasional treat to prevent an increased risk of cardiovascular disease. Avoid foods such as bacon, white bread, croissants, hash browns and spreads or margarine that contain trans fat or saturated fat. Fast food breakfasts may be convenient and readily available, but regular consumption can contribute to weight gain and the development of chronic diseases, because fast food contains too much sodium, fat and added sugar.
Breakfast and Weight Control
If you skip breakfast, your blood sugar drops and your metabolism slows down. You also feel less energetic and experience more hunger, which can increase the tendency to snack frequently or consume more food at mealtimes. Prolonged fasting increases the body's tendency to store fat and gain weight. People who eat breakfast also have a tendency to engage in physical activity during the day, thereby improving fitness levels.
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