By Marie Dufour, RD – I can already hear the objections: “I’m not hungry, I don’t have time, I’ll eat in the car, I’ll get a donut on the way, coffee will do!” But eating an inappropriate breakfast or skipping breakfast altogether is not supporting your health in the best way.
On the contrary, eating breakfast has one major benefit: it kicks up your metabolism and gets your fat-burning machine going.
Trying to lose weight and get the best results out of your exercise routing? Research has shown that people who exercise 3 hours after eating a high-fiber, low-glycemic index breakfast burn 50% more fat. Ditto for lean protein: dieters who consume LEAN protein at breakfast lose fat faster.
So, you ask, what’s a good breakfast? If you are counting calories, reserve 25 to 30% of your daily calories for breakfast. As for the choice of breakfast foods, pick low-glycemic index* (GI <50) foods, high fiber and lean protein. Consider whole fruits (apple, orange, cherries), plain low-fat dairy (milk, yogurt, chocolate milk, cottage cheese), old-fashioned oatmeal. If you have time for an egg white omelet with chopped tomatoes and scallions, a slice of whole wheat bread, go ahead! In a pinch, a microwaved egg white rolled in a small whole-wheat tortilla with a dash of hot pepper sauce will do. If you’re a smoothie-kind of person, throw a non-fat yogurt and a few strawberries in the blender, blend, pour, and take it with you!
Eat breakfast, and if you have children, don’t let them out of the house without it.
* Glycemic index is a scale that rates the sugar-effect of foods (insulin response) on a scale of 1-100. Glycemic Index
Reference: Stevenson EJ, et al “Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women” J Nutr 2009; 139: 890-97.
Filed under: diet , breakfast, diet, healthy eating, healthy lifestyle, Marie Dufour RD, nutrition, obesity, weight control, weight loss
Having a 15 year old daughter I am very aware of the pressures placed on kids to be thin. Breakfast can be a struggle but it is a very important meal.
Your suggests are very helpful and your post is very well written.
Thank you, Jim – Yes, pressures to be thin can be overwhelming. Keeping our metabolism going is the key to staying thin (or losing weigh). Think of a low-burning fire: feed it the right fuel a little at a time, regularly, and it will keep burning!