Q_ I've never hungry in the mornings, is it really that important for me to have breakfast?
A: Yes! Eating breakfast every morning is an important way to jump-start your metabolism and keep your energy steady throughout the day. Making the right food choices are very important to help keep your blood sugar levels constant. This way you don't crash later in the day, which tends to happen after eating a breakfast high in sugar, such as a donut or cookie.
Studies show that people who eat breakfast burn calories more efficiently throughout the day than those who do not eat breakfast. Studies also reveal that breakfast eaters tend to lose weight and keep it off more effectively than people who do not regularly eat breakfast.
Make sure your breakfast is a combination of fiber and protein. Fiber and protein are the two nutrients that take the longest to digest. It is this perfect combination of foods that keeps your serum glucose levels consistant, leading to improved energy throughout the day. In addition, since fiber has 0 calories per gram, and protein has 4 calories per gram, you are guaranteed the least caloric intake with the most food itake.
Another interesting fact that many people do not know is that Sumo Wrestlers are required to skip breakfast in order to slow down their metabolism and gain weight. So unless you want to be a Sumo Wrestler, I recommend you start making breakfast a daily habit, and I promise you will start looking forward to it as much as you do to your cup of joe!
Below you can find some comparisons of different breakfast options. Although the first step is eating breakfast, what you eat is equally important. Look below for some good and bad ideas on how to start you day off right!
Tip: Having a cup of high fiber cereal at breakfast is a great opportunity to meet half of your fiber needs before lunch and keep you feeling full and satisfied until lunch.
Dunkin' Donuts crossiant sandwich: 610 calories, 44 g fat, 30g carb, 1g fiber vs. Egg white omelet with broccoli, mushrooms, tomato, and spinach: 105 calories, 0g fat, 0g carb, 3g fiber.
Eggs are very healthy, but the yolk contributes around 80% of the calories. Removing the yolk allows you to eat more volume with less calories:
2 whole eggs = 150 calories and 10g fat or 10 egg whites = 140 calories and 0g fat
Add some spinach and tomato and you have the perfect combination of fiber and protein with a large volume of food.
Low-fat Blueberry Muffin: 340 calories, 5g fat, 70g carb, 1g fiber vs. Egg white omelet with broccoli, mushrooms, tomato, and spinach: 105 calories, 0g fat, 0g carb, 3g fiber. or Low-fat cottage cheese with Fiber One cereal: 140 calories, 2g fat, 25g carb,14g fiber
Special K cereal with Skim milk = 110 calories, 25g carbohydrates, 5g fiber vs. Fage 0% Total yogurt with Fiber One cereal: 140 calories, 25g carbs, 14g fiber, 15g protein
Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto
Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.