The Many Benefits of Breakfast
The right breakfast foods can help you concentrate, give you strength – even help you maintain a healthy weight.
Make Lean Protein Part of Your Breakfast continued...
Another study, reported in the Journal of the American College of
Nutrition, also substantiates eggs' ability to satisfy hunger.
"Both these studies show that when people eat eggs at breakfast, they
felt more satisfied and consumed fewer calories throughout the day, compared to
those who ate a primarily carbohydrate meal like a bagel," explains
But what about the cholesterol in eggs? A large egg contains 75 calories, 6
grams of protein, and 212 mg cholesterol. According to the American Heart
Association (AHA), healthy people can eat an egg a day.
"It should be noted in our study that none of the women had increases in
blood lipids, confirming that healthy adults on a low-fat diet can enjoy eggs
without significantly impacting their risk of heart disease," says
Another study, reported in Obesity Research, found that women who
added a little lean protein to their breakfast (in the form of a slice of
Canadian bacon added to an egg sandwich made with an English muffin) felt less
hunger during the next four hours than those who ate a breakfast without
All the participants lost about 18 pounds over the course of the study, but
the group eating more protein – about 30% of total calories – kept more lean
muscle than the group who ate the same number of calories but less protein.
Experts note that lean muscle mass is more metabolically active, and thus
helps with weight management.
Breakfast Cereal and Weight Control
Many studies have also shown that when breakfast cereal is consumed as part
of an overall healthful lifestyle, it can play a role in maintaining a healthy
A Harvard study of more than 17,000 men found that those who frequently ate
breakfast cereal -- both refined grain and whole-grain types -- consistently
weighed less than those who rarely or never ate breakfast cereal.
Another study, published in the Journal of the American Dietetic
Association, evaluated the diets of adults and found that breakfasts of
ready-to-eat cereal were associated with lower BMIs in women than other,
higher-fat breakfast meals.
Choosing the Right Breakfast Foods
This just goes to show how important it is to choose the right foods for
breakfast. A healthy breakfast meal should contain a variety of foods,
including fruits, vegetables, whole grains, low- or non-fat dairy, and lean
Even if you think you don’t have time to eat breakfast, there are
grab-and-go options that fill the bill. Some quick and healthy choices
- A veggie omelet and a piece of whole-wheat toast
- A whole-wheat English muffin with low-fat cheese, a scrambled egg, and
slice of tomato or lean ham
- Smoothie made with fruit and low-fat yogurt
- Salmon on 1/2 whole-grain bagel with light cream cheese
- Whole-grain cereal with fresh fruit and low-fat milk
- Oatmeal made with skim milk, raisins and nuts, with 4 ounces of orange
- Low-fat yogurt and a piece of fresh fruit
- Yogurt smoothie and breakfast bar
- Hard-boiled egg and a banana