With the New Year right around the corner, most of us will be making resolutions, and many of us will plan to eat better and lose weight. As we all know this easier to say after the holiday food extravaganza. With plenty of sweets, gigantic portions and a never-ending supply of Christmas cookies around every corner, it is easy to see why many people are going to try to “give-up” something for the New Year.
I have an easier suggestion – try to add something to your diet. A simple and healthy breakfast can be a great way to shed pounds and it can be a great start to a healthier you. Research suggests that breakfast eaters are leaner than those who skip the morning meal, and one study from Harvard reported that missing breakfast was associated with a fourfold increase in the risk of obesity. We now know that by eating in the morning, our metabolism is boosted up for the rest of the day. This gives us more energy and it will also help to burn off extra calories. Many people think that by skipping a meal, they can save themselves the extra calories, on the contrary this starves the body for food, and our metabolism slows down, which doesn’t allow us to burn off excess calories.
High-fiber cereals are central to a healthy breakfast. The health benefits associated with a nutritious breakfast can include a reduction in the risk of heart disease, stroke, diabetes, and even intestinal polyps and colon cancer. Look for breakfast cereals that provide at least 6 grams of fiber per serving, but make sure your choice is low in sugar (less than 10 grams per serving). Add nonfat or lowfat milk and bananas, berries, or apple slices to turn that bowl of fiber into a tasty meal. Oatmeal and whole grain breads can be a great source of this healthy fiber as well.
If you are a toast eater, try whole-grain and pumpernickel breads. Try to use trans-fat-free soft margarines, or all natural peanut butter to top off these breads. If you are an egg eater, try to use more egg whites and less egg yolks. The egg white protein albumin is considered the perfect protein. Each egg white contains about 5-6 grams of protein, and almost no fat or simple sugars. A couple of egg whites and a piece of whole grain bread with some fruit would be a great start to a healthy day.
As far as typical breakfast foods like hash browns, bacon, croissants, sausage gravy and biscuits, and the majority of fast-food breakfast, no such luck for your healthy resolution. These foods have too much of everything except the fiber that we really need for a healthy breakfast. Many of these foods contain hundreds if not thousands of empty calories that come from saturated fat and sugar. Try to make healthier options more often, and reserve these “delicacies” for the occasional Sunday brunch.
Even our children can benefit from this New Year’s resolution. Research has shown that children who eat a balanced breakfast every morning perform better in school and have a lesser chance of developing diseases attributed to obesity and unhealthy lifestyles. Make a change for the better, and simply add a healthy breakfast to your morning routine to start the New Year off right.