Breakfast is the most important meal of the day; you can easily find an array of low-calorie, healthy breakfast foods that will keep you satiated until lunchtime. A low-calorie, protein-rich breakfast made with whole natural foods, fiber and nutrients is the perfect way to rise and shine.
Types
The foods you eat in the morning will affect you the remainder of the day. Eating a balanced meal based around whole grains and proteins, such as eggs, tofu, yogurt and fruit, will keep your blood sugar stable and your taste buds happy. A low-fat cheese omelet with whole grain toast is a great choice; so is a fruit and yogurt parfait. Both are slowly digested and packed with fiber and protein. If you do not wish to consume a grain at breakfast, a yogurt-based fruit smoothie using freshly-squeezed orange juice is a great source of potassium and calcium first thing in the morning.
Function
To provide yourself with sustainable energy to start your day, it is imperative that your low-calorie breakfast supplies you with protein and fiber. Low-fat cottage cheese atop a piece of whole grain bread and a side of fruit sprinkled with ground flax seeds is a fiber and protein-rich low-calorie way to dine in the morning.
Considerations
If you are following a diet plan, watch the calories you drink because beverages can quickly add up. Remember to drink plenty of water. Add a glass of water, seltzer, unsweetened tea or coffee to round out each breakfast. Moreover, when choosing a low-calorie breakfast, be sure to weigh its nutritional value. Many low-calorie breakfast options, such as packaged bars and cereals, are nothing but empty calories and sugar.
If your breakfast is lacking calcium or vitamin C, for instance, eat rich sources of these nutrients later in the day. To reap calcium and vitamin C when the sun comes up, enjoy a low-fat yogurt, whole grain cereal and a fruit parfait with natural orange juice.
Effects
Adding the appropriate amount of fiber and protein, along with other essential nutrients and complex carbohydrates, will help keep you satisfied throughout your morning. This is because complex carbs take longer for your body to break down, versus a simple carb like a piece of white toast with jam. Simple carbohydrates, such as white breads and processed cereals, cause a spike in your blood sugar and will make you hungry again soon after.
Benefits
There are numerous reasons you should make a healthy breakfast part of your everyday routine. After your body has fasted during sleep, you need to restore your energy and fuel yourself for the day. Doing so ensures you won't be starving by mid-morning and finding yourself reaching for high-calorie, high-fat convenience foods.
Size
The size of your breakfast portions will determine the number of total calories in your meal. For instance, you can consume a large plate of fresh fruits, a slice of whole grain toast and an egg white omelet for about the same number of calories as a few bites of a highly-sugared muffin or Danish. By being mindful of portion size, you can eat a large quantity of whole, fresh, healthy foods, which will provide you with energy, vitamins and minerals. By contrast, a chocolate donut or sugary, processed cereal with whole milk, will not keep you satisfied.
Warnings
A balanced diet should consist of healthy, low-calorie foods and portions that supply nutrition and energy for optimal health. If you consume too few calories or skip breakfast, your body will go into starvation mode and your metabolism will slow to conserve energy. To avoid this, eat a balanced breakfast and choose low-calorie, natural food options in reasonable portions.
References
- "Diet Foods-What Are the Best Low Calorie Food and Drinks? - and Much More "; Majory Wieland; January 2009
- "Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories'; Barbara J. Rolls; May 2007
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