Importance for breakfast
10 GOLDEN RULES FOR BREAKFAST:
1. Don’t Skip It
An estimated 56 percent of Americans do, which means they’re missing out on some
important morning meal benefits. For example, people who eat breakfast are better able to focus and concentrate throughout the day. Long term, morning munchers find it easier to maintain a healthy weight: “When you eat breakfast, you’re literally breaking the fast, which kicks your metabolism into gear,” says Keri Glassman, R.D., author of The O2 Diet.
2. Time It Right, Don’t Delay
Try to get something in your belly within 60 to 90 minutes of getting up, advises
Glassman. “Otherwise, your body goes into starvation mode, and your metabolism slows.”
3. Milk It
Your body needs calcium for strong bones. Trouble is, “most people aren’t getting enough,”
Glassman says. To crank up your calcium intake, get a serving at breakfast—eat a bowl of
cereal with soy or cow’s milk, add a slice of cheese to a whole-wheat bagel or top berries with a scoop of plain Greek yogurt.
4. Serve Up a Fruit or Veggie
These nutrition powerhouses are loaded with antioxidants that protect against tons of
ailments, including heart disease, diabetes and certain cancers. That’s just one of the reasons it’s recommended that people get at least five servings of fruits or vegetables per day—which can be tough to do.
5. Pump Up the Protein and/or Fats
Because both protein and fat help you feel more sated, you need to include at least one of them at breakfast, Glassman says. Lean protein choices include eggs, low-fat or skim milk, Greek yogurt and cottage cheese.
6. Kick the Juice Habit
Think you’re doing your body good by slugging that OJ? Think again. Not only does a glass
of orange juice deliver a whopping 112 calories (and 20 grams of sugar), most people also chug way too much, Glassman says. Replace the juice with a glass of water spiked with fresh lemon juice, and eat a whole orange, which has only about 60 calories—plus fiber.
7. Get Spicy
Craving flavor? Pull out those spices and start shaking. “Spices are packed with antioxidants, a little fiber and almost no calories,” Glassman says. Add oregano and basil to omelets or sprinkle cinnamon on oatmeal.
8. Boost Your Omega-3s
Everybody could benefit from eating more omega-3 fatty acids, which reduce inflammation
in the body, boost mood and could help burn fat. Some easy ways to power up your omega-
3 intake in the morning: Add flaxseed to yogurt or oatmeal, or choose eggs that are fortified
with docosahexaenoic acid (DHA), an essential fatty acid found in salmon.
9. Be a Plain Jane
Choose the plainest, lowest-sugar versions of everything you eat, including yogurt and
oatmeal. Boring? Sure, but your prudence could save you in the long run: One study found that as American adults ate more added sugars (sugar that’s added to food during processing, preparation or at the table), their body mass index rose.
10. Finesse Your Fiber
Are low-fiber foods like bagels, croissants and doughnuts the mainstay of your breakfast fare?
If so, you’re missing out on fiber, which takes time to digest and therefore helps you to feel full longer (read: You won’t feel driven to the vending machine before lunchtime).