Eating a healthy breakfast helps you jump-start your metabolism and get more nutrients. Breakfast can also help you lose weight by reducing the chance you'll snack on unhealthy food later in the day. However, not all breakfasts improve your health or help you lose weight.
Benefits
Eating breakfast gives you more energy for the day and improves your concentration and performance at work or school. Breakfast also keeps your blood sugar levels consistent, reducing the chances you'll experience mood swings, drowsiness or fatigue. Finally, eating a healthy breakfast may help you lose weight; according to the Centers for Disease Control and Prevention, many people who lose weight and keep it off eat breakfast every day.
Healthy Breakfasts
Healthy breakfasts include whole grains, which give you energy, and protein, which helps you stay full. Adding fresh fruits or vegetables to your breakfast also adds fiber and nutrients without adding many calories. A whole-grain cereal with yogurt and strawberries, a vegetable omelet, a whole-grain muffin and a cheese stick, cottage cheese with fresh fruit or a fruit and yogurt smoothie provide energy and satisfies hunger. You don't have to eat traditional breakfast foods, either; try a black bean quesadilla, a sandwich with vegetables and lean meat or low-sodium vegetable soup.
Misconceptions
Many people believe that eating breakfast makes them hungrier throughout the day, leading to weight gain. In reality, however, skipping breakfast often causes overeating and snacking. In addition, if you don't eat breakfast, your metabolism remains slower until lunch. For best results, eat a healthy breakfast and have a healthy snack or small meal every 3 to 4 hours.
What to Avoid
If you're concerned about your weight, skip high-calorie coffee drinks at breakfast and opt for tea or plain coffee instead. In addition, avoid fried foods, which are high in calories and fat. Read the Nutrition Facts labels on energy bars or breakfast bars before eating them; many of these products are similar to candy bars. Finally, choose whole fruit over fruit juice; whole fruits have more fiber and fewer calories. Planning ahead of time makes it easier to choose healthy foods in the morning, so leave out food the night before and get up 15 minutes earlier to avoid rushing.
References
- Eat Right Montana; Breakfast Makeover Offers Major Benefits; February 2008
- Centers for Disease Control and Prevention; Keeping It Off; August 2011
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- California State University, Sacramento: Why Eat Breakfast?
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