Whether you’re a morning person or not there is no dispute that breakfast is the most important meal of the day. Maybe you’d be surprised to discover that you can still do bad things to your health by starting your day with perceived healthy foods if they are not regulated properly. Too much “high sugar” fruit may be as harmful as too much chocolate. Read on and perhaps we’ll have you changing your choice a bit, and that will improve your mood, feelings and energy level.
- Do eat low-glucose, high-fiber foods such as oats. Oats help lower your blood sugar and keep you feeling sated longer, which is an excellent combination for weight control.
- Do eat proteins for breakfast. A lack of protein may leave you feeling tired during the morning if the portion wasn’t enough. The remedy can include eggs, Greek yogurt, peanut butter, cottage cheese, chicken sausage and even quinoa.
- Don’t fill up on fruits. Even though fruit is a good source of vitamins and fiber, in the morning your body needs carbohydrates, proteins and fat to start the day with enough energy.
- Don’t skip breakfast. Even if you feel you don’t want to eat anything so early, you have to believe you will be able to grow to love it more and more with each passing day. I was a “skip-breakfast” type until I got my body to feel hunger after waking up. Putting effort into make a visually appealing breakfast, since appetite starts with the eye, will make it easier to be hungry.
- Don’t be “grain-phobic”. Unless you suffer from coeliac disease or other gluten intolerance, it is very important to eat grains because they are full of fiber and vitamins. Ideal selections include soy and linseed toast, rolled oats and whole grain cereals. Make sure you keep the sugar content below 10 grams per 100 grams.
- Don’t think that your morning meal is a magic bullet for weight loss. Eating breakfast does not improve your metabolism or have any other weight loss superpowers. The calories you consume at breakfast matter just as much as the calories you eat at every other meal.
- Don’t go “carb crazy”. Many typical breakfasts, such as cereal, pancakes or bagels, include plenty of carbohydrates but little else. A high-sugar, high-carb meal may leave you feeling hungry again soon after you eat.
- Don’t forget to count calories in grain products. Although whole grain breads and cereal offer some health benefits, many of them may be even higher in fat and calories than their refined counterparts. Remember to check the Nutrition Facts label and eat just a single serving.
- Don’t just pour the cereal into a bowl; measure it first. Cereal is one of the most common foods we overeat. A single serving of most cereals is just one cup (25g). The same rule applies if you are making a smoothie. Putting honey into the blender or adding as much fruit juice to sweeten the taste can easily add more sugar than is good for our body. Measure your ingredients.
- Don’t make the mistake of overeating organic or foods that are perceived as “healthy”. Studies have shown that people are more likely to overeat certain foods when they are described this way. Organic, free-range cookies are fattening when you eat the whole box.
If you can start your day in a healthy way, hopefully you should find it beneficial for the whole day.