2.5. How to Build a Better Breakfast

Skipping breakfast may seem like an easy way to cut calories, but it can actually make losing weight and keeping it off more difficult. Here are three reasons to eat it, how to build it better and some great example meals that will help you improve the most important meal of the day.

Thus, three main reasons for eating breakfast:

1. Breakfast boosts your metabolism. By starting your day with a balance of

carbohydrates and lean protein, you can actually boost calorie burning by speeding up your metabolism. Yes—we are telling you to eat to lose weight!

2. Breakfast prevents crescendo eating. What begins with skipping breakfast often

builds to an evening finale of excess portions and high calorie food. Spreading calories throughout the day can help you stay lean by providing steady fuel for your metabolism.

3. Breakfast stabilizes blood sugar. A breakfast of lean protein and fiber helps

your body process carbohydrates better throughout the day. Keeping your blood sugar stable helps prevent hunger pangs and improve energy levels.

Each of us is able to build a better breakfast in the following four easy steps:

Step 1

Lean protein: good choices are low fat cottage cheese, yogurt or kefir (be sure to keep sugar content low), egg or egg whites, a vegetarian or low fat turkey sausage patty, or a scoop of protein powder.

Step 2

Whole Grains: whole grain bread with at least 3 g of fiber, cereal with at least 5 g of fiber, or oatmeal.

Step 3

Antioxidants: brightly colored fruits or veggies

Step 4

Optional Healthy Fat: nuts or all natural nut butter, 1-2 tbsp

The nutritionists give some great Example Meals which I consider is important to mention bellow:

1. Cottage Cheese and Fruit.

2. Breakfast Sandwich: whole grain bread, tortilla or English muffin with 1egg or

2 egg whites and a side of fruit.

3. Yogurt & Fruit Parfait: 1 cup low fat yogurt or kefir + ½ cup high fiber cereal

and ½ cup of Berries.

4. Protein Shake: 1 scoop protein powder in 1 cup skim milk plus ½ to 1 cup fresh

or frozen fruit.

5. Oatmeal with Berries: cinnamon or Splenda for flavor + berries and sliced

Almonds.

In addition, here are some “Grab and Go Options” that will achieve the right mix of protein, grains, antioxidants and healthy fat for those who are not the breakfast eaters and have a hectic morning routine:

• Low sugar yogurt smoothie or cottage cheese

• High fiber cereal bar such as Fiber One, Kashi Go Lean, or All Bran

• Fruit and a handful of nuts, such as almonds

• Peanut butter fold over (natural peanut butter, whole grain bread)

• Fried egg in a whole wheat tortilla

• Boiled egg and piece of fruit

The modern nutritionists, physiologists and doctors give us following important advices:

Eat breakfast early. Aim to enjoy breakfast shortly after you wake up. If you're not into eating early, have your first meal within an hour of waking up. If you're working out first thing, make sure to eat something small like a piece of toast with almond butter or a hard-boiled egg. Then eat something a little more substantial after your workout.

Eat a breakfast consisting of healthy carbs, protein, and fiber. For your carbs, why not start the day with steel cut Irish Oatmeal? The night before bring 4 cups of water to a boil, add one cup of oats, add some cinnamon, cover and turn off the heat. The next morning turn the heat on keeping the lid on for a few minutes. Take the lid off and cook for another 5 to 8 minutes.

Sit down and eat breakfast. Try to take at least half an hour each morning to sit down and eat. This way you can step back, savor your meal, and focus on your upcoming day.

Studies show that people who eat breakfast — especially a healthy breakfast — are more likely to:

• Consume more vitamins and minerals and less fat and cholesterol during the day

• Have more strength and endurance

• Have better concentration and be more productive throughout the morning

• Control their weight

• Have lower cholesterol, which reduces the risk of heart disease

Breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert and creative, and less likely to miss days of school.

From the all abovementioned, we can understand that the science is behind a healthy breakfast. To eat a good breakfast is thus a step toward long-term health and well-being.