Follow these expert-approved guidelines to start every day right.
Breakfast is the most important meal of the day. But is your morning meal – or half-eaten cereal bar – cutting it? To find out how to maximize your morning meal, check out these eight simple tips to a better breakfast.
1. Put down the cereal box. Eating refined carbs, such as those found in sugary cereals and bagels, is the worst way to start the day. “The refined flour and sugar will cause a spike in blood sugar and then our bodies respond by trying to get those blood sugar levels down, and usually it ends up being a roller coaster ride,” says Liz Weinandy, a registered dietitian with The Ohio State University Wexner Medical Center. The result: a massive midmorning slump, uncontrollable cravings and an increased risk of insulin resistance.
2. Get more fiber. When you opt for whole grains and fruit over icing-laced breakfast treats, you score one very important nutrient: fiber. It’s vital to reducing your risk of heart disease and diabetes, not to mention constipation, says Lori Rowell Welstead, a registered dietitian with the University of Chicago’s department of gastroenterology. What’s more, it steadies your blood sugar to help you stay full and energized throughout the day. For instance, in a recent study published in the Journal of the American College of Nutrition, when people ate either oatmeal (which is packed with fiber) or cereal for breakfast, those who ate oatmeal reported feeling more satisfied and less hungry four hours later than did the cereal eaters.
3. Make it the biggest meal of your day. In a 2013 study published in Obesity, women who ate half of their daily calories at breakfast lost two-and-a-half times more weight than those who ate half of their day’s calories at dinner. Plus, they lowered their bad cholesterol levels, raised their good cholesterol and improved their insulin sensitivity. That’s because a hefty meal in the morning fuels your body, keeps you fuller throughout the day and prevents you from overdoing it before bed. Researchers also believe your body may be less apt to store food as fat when you eat it in the a.m.
Cringe at the thought of eating that much for breakfast? You can reap the same benefits by getting between one-fourth and one-third of your daily calories at breakfast, says Dr. Brian Quebbemann, a bariatric surgeon at Chapman Medical Center in California. Depending on your height, weight and activity level, that’s about 400 to 600 calories – the equivalent of a meat-, cheese- and veggie-packed omelet, along with a piece of fruit and a glass of milk for breakfast.
4. Throw in some produce. “Only about 25 percent of American adults get enough fruits and vegetables each day, and breakfast is a great place to get at least one serving,” Weinandy says. Plus, when you start your day with produce, you’re likelier to eat more of it throughout the day. According to a large-scale study published in 2014 in the Journal of Epidemiology & Community Health, people who eat seven or more servings of fruit and vegetables per day have a 42 percent lower risk of dying from any cause, at any point, than those who eat less than one serving. They also had a 25 percent lower chance of dying from cancer and a 31 percent lower risk of dying from heart disease or stroke. Try adding berries to your yogurt, sautéed vegetables to your eggs or some banana to your oatmeal.
5. Pack in protein. If you don’t get any other macronutrients at breakfast, get protein. It gives you a serious energy boost that lasts for hours. When researchers at the University of Missouri – Columbia had women start their day with a breakfast containing either 35 grams or 13 grams of protein (steak and eggs versus cereal and milk), those who ate the protein-packed breakfast reported feeling less hungry and ate fewer unhealthy post-dinner snacks. Protein stimulates the secretion of a potent gut hormone called Peptide YY to keep you feeling satisfied all day, according to the researchers. Rowell Welstead suggests filling up on protein-powered foods such as Greek yogurt, nuts, eggs, turkey and salmon. Bonus: All of them contain a healthy dose of slow-digesting fat to keep you extra full and energized.
6. Eat within two hours of waking up. The sooner you eat, the sooner you’ll reap your meal’s benefits. But as a good guideline, make sure to eat within one to two hours of waking, Weinandy says. That way, you’ll jump-start your metabolism ASAP and feel energized for your 10 a.m. meeting. If you have trouble making a full-fledged meal happen that early, at least down a glass of water and get a couple of bites of something as soon as you roll out of bed, she says. Then, if you have to get in the rest of your breakfast three or four hours after waking, so be it.
7. Don’t like to eat breakfast? Try a smoothie. If the thought of breakfast makes your stomach do flip-flops, you’re not alone. “Everyone is different, and some people can’t eat when they first wake up,” Weinandy says. “Some people have more stomach acid than others and just feel sick until they get up and get moving around.” That’s especially true for people with acid reflux disease. If this describes you, or if you just aren’t hungry first thing in the morning, the problem might not be breakfast. It might be dinner – and all of your midnight snacks, Rowell Welstead says. Try cutting down on them, and you may feel more ready to eat in the morning. If your stomach is still iffy, try a smoothie or some Greek yogurt. They may be easier on your stomach, she says.
8. Drink up. “Most Americans live in a state of chronic, mild dehydration, and after sleeping though the night, you are certain to benefit from a glass of water,” Quebbemann says. Aim for drinking a full glass of water, at least 8 ounces, as soon as you wake up. You’ll hydrate your body’s cells, all of which are largely composed of water, to help them run their best throughout the day. As far as other morning beverages go, remember that even all-fruit juice can pack a sugar-filled wallop; milk does the body good (just factor any calories into your counts); and coffee is doctor-approved. According to a 2014 study published in PLOS ONE, coffee is on par with water when it comes to hydration. Just take care with what you sprinkle or pour into your java.
Written for Health.USnews.com