While it's tempting to skip breakfast in an attempt to lose weight, eating it can actually help with your weight loss efforts. According to the Weight-control Information Network, an information service of the National Institute of Diabetes and Digestive and Kidney Diseases, people who skip breakfast tend to weigh more than people who eat breakfast as part of 4 to 5 small meals and snacks per day. Strive to eat a protein source, a whole grain and a fruit or vegetable for breakfast each day.
Bran Cereal
Pair a serving of bran cereal with a cup of skim milk and strawberries. Bran cereal adds fiber, vitamins and minerals while skim milk provides protein and calcium. Strawberries add vitamin C, fiber and antioxidants, which help prevent disease. Follow the information on the nutrition label to ensure you eat only one serving of cereal, which typically ranges from 1/2 cup to 1 cup. Eat fresh strawberries when possible. Frozen strawberries are also a good choice, but avoid berries in heavy syrup.
Scrambled Egg Bake
Prepare a scrambled egg bake containing one large whole egg, two egg whites, 1/4 cup of shredded low-fat cheddar cheese, 1/4 cup diced mushrooms and 6 halved grape tomatoes. This dish is cooked in the oven at 350 degrees for 15 minutes or until done. Eat a slice of whole grain toast with this meal. Eggs provide protein, while cheddar cheese adds calcium. Mushrooms and tomatoes provide fiber, vitamins, minerals and antioxidants. Whole grain toast contains fiber and vitamins.
Trail Mix
Create a bag of trail mix to have on hand for a morning that you're rushed. Add 2 tablespoons of walnuts, 1/4 cup of dried cranberries and a tablespoon of sunflower seeds to 1/2 cup of whole grain oat cereal. Drink a cup of skim milk or almond milk with this meal. Walnuts contain protein, fiber and healthy fat while cranberries add vitamins and fiber. Sunflower seeds contain healthy fat and oat cereal contributes fiber, vitamins and minerals. Milk and almond milk both contain protein, calcium, vitamins and minerals.
Smoothie
If you don't care for a traditional breakfast, you may enjoy drinking a smoothie containing a cup of low-fat yogurt, a depitted fresh peach, 1 teaspoon of honey and crushed ice. Have a small, warm bran muffin to complete this healthy breakfast. Yogurt provides protein, calcium and healthy bacteria that aid digestion. The peach contributes vitamins and fiber while the honey provides flavor and antioxidants. Bran muffins provide fiber and vitamins.
Tips
A healthy breakfast helps quell hunger until lunchtime and aids in lower caloric intake throughout the day. If hot foods don't appeal to you in the morning, try cold alternatives. If you're often running late, plan your breakfast meal ahead of time or keep foods that you can easily take with you. With these methods, your healthy breakfast can help you shed the pounds you desire to lose.
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