Reblogged from: Yahoo Health Is Your Breakfast Making You Fat? Despite what your barista says, a jug-sized latte, even with all that milk and sugar, isn’t a meal. “For most busy women, breakfast is based on convenience, which can backfire nutritionally,” says Bonnie Taub-Dix, R.D., author of Read It Before You Eat It. Your brain needs certain nutrients early on for all-day concentration and problem solving. Plus, people who start their day on empty are 75 percent more likely to be overweight than regular A.M. eaters, Preventive Medicine reports. Rethinking that Trenta iced coffee yet? Read on for great morning meal suggestions. And you can get even more slimming breakfast options by signing up for our Drop 10 plan.
ANATOMY OF A PERFECT BREAKFAST
A too-big start can make for a too-big you. Shoot for getting 25 to 30 percent of your daily calories: about 400 if you’re trying to lose weight, 500 if you’re maintaining or 625 if you’re very active. Here’s the ideal breakdown.
“During the night, while you sleep, you burn through your stores of blood sugar, which is your body’s preferred fuel source,” says David Grotto, R.D., author of 101 Optimal Life Foods. “Carbohydrates replete these stores quickly.” But simple carbs (muffins, doughnuts, sweetened cereal) are a no-go: They burn fast and trigger crashes and cravings. Instead, opt for complex ones (oatmeal and whole-wheat bread) that are high in hunger-fighting fiber, digest slowly and give you sustained energy. Your goal 35 grams to 65 g carbs; 6 g fiber
Go for the heart-healthy unsaturated fats found in nut butters or whole nuts, avocado and olive oil. Avoid the saturated fat in butter, bacon and full-fat cheese. Fat digests slowly, preventing those midmorning munchie attacks. Your goal 7 g to 15 g fat
“Protein makes you feel full longer by turning on and upping levels of natural hunger-busting hormones, like cholecystokinin, and keeping the hunger-inducing hormone ghrelin in check,” Grotto says. You may need to combine multiple sources (e.g., egg whites, nonfat yogurt and skim milk) to get enough. Your goal 15 g to 25 g protein
In a SELF Facebook poll, nearly 30 percent of you said you skip breakfast at least once a week. Not a good way to start the day! Instead, whip up one of these delish, super speedy eats.
Sweet Cheese Pita With Green Tea
Spread 1 teaspoon honey mustard on a 6-inch whole-wheat pita. Top with 1 3/4 ounces thinly sliced light Brie and 5 halved red grapes; microwave until cheese melts, 30 to 45 seconds. Serve with 1 apple and unsweetened green tea. THE SKINNY 401 calories, 11 g fat (6 g saturated), 64 g carbs, 10 g fiber, 19 g protein
In a blender, process 1 sliced banana, 1/4 cup quick-cooking oats, 1/4 cup nonfat plain Greek yogurt, 1/2 cup 1 percent milk, 1/2 cup crushed ice, 1 tablespoon natural peanut butter, 1 tsp maple syrup and a pinch of nutmeg until smooth. THE SKINNY 386 calories, 11 g fat (2 g saturated), 59 g carbs, 6 g fiber, 17 g protein
Lemon-Ricotta Waffles With Blueberries
In a bowl, whisk 1/3 cup part-skim ricotta with 1 tsp grated lemon zest and 1/4 tsp chopped fresh thyme. Spread on 2 toasted whole-grain waffles; top each with 1/4 cup blueberries. Serve with 6 oz low-sodium vegetable juice. THE SKINNY 377 calories, 13 g fat (5 g saturated), 52 g carbs, 6 g fiber, 16 g protein
Flawless grab-and-go picks can be hard to find. These tasty options come pretty dang close.
Fresh Banana Oatmeal With Fruit THE SKINNY 330 calories, 4 g fat (1 g saturated), 71 g carbs, 8 g fiber, 10 g protein
Roasted Veggie and Egg White Wrap; a Tall Chai Tea Latte THE SKINNY 421 calories, 18 g fat (7 g saturated), 43 g carbs, 11 g fiber, 32 g protein
6-Inch Egg and Cheese Sandwich on 9-Grain Wheat Bread; an order of Apple Slices THE SKINNY 395 calories, 12 g fat (4.5 g saturated), 53 g carbs, 7 g fiber, 19 g protein
Nova Lox and Bagel THE SKINNY 477 calories, 18 g fat (9 g saturated), 63 g carbs, 3 g fiber, 23 g protein
Curious what your fave celeb munched for breakfast this A.M.? Check out stars’ healthy meals at SELF.com. Cook, Diet food, Dieting, Eating, Health, Healthy Ways to Lose Weight, Human nutrition, Meal, Muffin, Peanut butter, Saturated fat, Weight, weight tips, Whole grain, Wine tasting descriptors
- The More You Know: Basic Nutrition (half-the-girl.com)
- Recipe: Peanut Butter, Chocolate and Banana Fro-Yo (self.com)
- Eat “this” instead of “that” (hebslimdown.wordpress.com)
- Homemade Egg McMuffin (ymcalouisville.wordpress.com)
- Litelife Vegetarian Meals- Move Over Lean Cuisine! (vegontherun.com)
- 7 Simple Things You Can Do: Food with Fewer Calories and Better Nutrition (womenandweight.com)
- Jimmy Dean Delights: Delightful or Destructive? (snack-girl.com)
- 17 Nutritionist-Rated Salads in Washington (washingtonian.com)