Approximately 31 million Americans don't eat breakfast every day. Are you one of them? Why? The most common reasons often include: I am not hungry, I don't have time, I don't know what to eat and the list goes on and on.
Eating breakfast on a daily basis is one of the healthy habits that has been shown to help lose weight and keep it off. Here are some helpful ideals to get you started eating breakfast.
1. Don't forget protein: Protein takes longer for our bodies to break down and turn into usable energy, thus it keeps us fuller for a longer period of time. Consider a piece of string cheese, yogurt or hardboiled egg for breakfast. Add a glass of milk and you have a good amount of protein.
2. Figure in some fruit: As a society, we don't get enough and it is easy to add some into breakfast. Grab an apple or a banana to go; toss some blueberries into your cereal or make a smoothie with some frozen fruit. If you choose juice, look for 100% only- and limit yourself to an 8 oz glass. You are better off eating the fruit than drinking a lot of juice. The opportunities are endless.
3. But I'm not hungry right away in the morning?! Even if you are not hungry, you may want to have a small snack- aim for at last 100 calories. This will help kick start your metabolism, so you burn a few extra calories throughout the day. Try the 100 calorie snack packs of raw nuts for an easy grab and go option.
4. Remember, breakfast doesn't need to be traditional foods. Switch it up and try having lunch for breakfast. A deli meat sandwich, a slice of pizza or a frozen dinner could be a quick and easy option.
No matter what you choose, having something to eat shortly after you wake up is better than nothing at all.
Rachael Halvorson is a registered and licensed dietitian in the Twin Cities metro area. She runs a private practice counseling those interested in weight loss and medical nutrition therapy.
For more information or to contact Rachael, check out www.twincitiesnutritionconsultants.com.