Eat This for Breakfast. Lose Weight
Breakfast eaters are leaner than those who skip the morning meal. And lest you think you’re too busy for a bite that early, note this: Missing breakfast is associated with a fourfold increase in the risk of obesity, according to the latest issue of the Harvard Men’s Health Watch.
The best breakfast includes high-fiber cereal, nonfat milk, and fruit, such as bananas, berries, or apple slices. Why is that better than a bagel or bacon? It will not only help you lose weight, but also reduce the risk of heart disease, stroke, diabetes, and even intestinal polyps and colon cancer.
The centerpiece of this healthy breakfast is high-fiber cereal. Look for breakfast cereals that provide at least 6 grams of fiber per serving, suggests Harvard Men’s Health Watch, but make sure your choice is low in sugar at less than 10 grams per serving.
Not convinced you should eat cereal for breakfast? A study from the University of Toronto also found that people, especially children, who frequently eat cold cereal for breakfast, are less likely to be overweight. Cereal-eaters not only have a lower body mass index than their non-cereal eating friends, but also have a higher intake of important nutrients, including vitamins A, B6, thiamin, riboflavin, niacin, folate, calcium, iron, and zinc.
Of course, you don’t have to eat the same thing every day, but do make wise choices:
Toast: Choose a whole grain or pumpernickel bread instead of white bread.
Margarine: Opt for trans-fat-free soft margarines or cholesterol-lowering spreads that contain plant stanols.
Eggs: You don’t have to ban them from the breakfast table, but eat them sparingly. Here’s an idea: Save them for a special brunch.
Hash browns, bacon, croissants, and fast food: Skip them! They have too much fat or salt or both.
Experiment with the morning meal to find a combination of healthy breakfast foods that you enjoy eating.