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 Focus
on Healthy Eating
Eating
Breakfast Helps Weight Loss
 If
you are someone who thinks skipping breakfast will help you lose
weight, think again! Studies show that breakfast - especially a
cereal breakfast - is associated with better weight control.
An ongoing study
of people who have maintained weight loss of at least 30 pounds
for more than a year shows that eating breakfast keeps people slimmer
(National Weight Control Registry). Breakfast eaters tend to eat
fewer calories, less saturated fat and cholesterol and have better
overall nutritional status than breakfast skippers.
A Nielsen's
National Eating Trends Survey showed that women who ate cereal on
a regular basis weighed about nine pounds less than those who ate
cereal rarely or not at all, while men who ate breakfast weighed
about six pounds less than men who didn't eat breakfast.
What
is the link?
When you skip
breakfast, your metabolic rate slows down and your blood sugar drops.
As a result, you become hungry and have less energy. This sets you
up to impulsively snack in the morning - often on high-fat sweets
- or to eat extra servings or bigger portions at lunch or dinner.
When you eat
breakfast, your body feels nourished and satisfied, making you less
likely to overeat the rest of the day.
Eating breakfast
every day may reduce the risk for obesity and insulin resistance
syndrome - an early sign of developing diabetes - by as much as
35 to 50 percent, according to a study presented at a recent American
Heart Association conference.
Whole-grain
cereals best choice for weight loss
Breakfast choices
are endless, although whole-grain cereals top the list as the best
choice for weight control and improving health.
A Harvard study
found that participants who ate whole-grain cereal every day were
17 percent less likely to die over the next several years from any
cause, and 20 percent less likely to die from cardiovascular disease,
than those who "rarely or never" ate whole-grain cereals.
Look for cereals
that list whole grain or bran as their first ingredient and contain
at least 2 grams of dietary fiber per serving. Bran cereal and oatmeal
contain at least 7 grams per serving, or about 25 percent of the
recommended daily intake.
"No
time" is no excuse
Time is at a
premium for most of us. Nevertheless, it pays to make time for what
may be the most important meal of the day.
Try to choose
foods from at least two or more food groups. Protein foods take
longer to digest and will provide sustained energy and keep you
feeling full longer.
Here are quick,
tasty and nutritious choices to get your day off to a good start:
- Milk and
whole-grain cereal
- Instant oatmeal
topped with raisins and milk
- Whole-grain
granola topped with fruit and yogurt
- Peanut butter
spread on whole-wheat toast or a bagel
- Fruit smoothie
made with yogurt
- Cheese and
whole-grain crackers
- Do not overlook
leftovers - a slice of pizza, leftover stir-fry or a bowl of soup
zapped in the microwave can be tasty and tide you over to lunch
Energy bars
have exploded in popularity. Although they are convenient and may
satisfy your hunger in a pinch, read the label. Even though they
contain a variety of vitamins and other added nutrients, they often
contain little fiber, and are loaded with as many calories as a
candy bar!
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