Tag Archives: breakfast

3 Better Ways to Weight Loss

Just thinking about what to eat for for weight loss can be overwhelming. These three no-brainer tweaks to your eating plan can get you off the diet rollercoaster for good starting at your very next meal, and without any deprivation.

Peanut Butter, Raspberry, and Oats Smoothie Bowl from Expect the Best, Your Guide to Healthy Eating Before, During and After Pregnancy.

 

Eat Breakfast

Breakfast serves up an opportunity to include the nutrients you need. The energy it provides jump-starts the body and brain after sleep.

I talk here about how studies suggest that eating the morning meal does not guarantee better weight control, so it may seem like I am contradicting myself by recommending breakfast.

Yes, the research about breakfast and weight loss is inconclusive. But in my experience, people skip breakfast because they’re not hungry in the morning, and they’re not hungry in the morning because they ate too much before going to bed. Eating more regularly throughout the day, starting in the morning, may prevent overeating at night and could decrease your calorie intake overall.

Many people don’t like traditional “breakfast” foods. No problem. As long as it contains enough protein, found in foods such as dairy, eggs, and beans, and it’s otherwise nutritious and balanced, it’s breakfast! It’s OK to divide breakfast up into two smaller meals, too.

Make the Change to Whole Grains

I recently wrote about a new study that showed swapping whole grains for the refined kinds burns calories and boosts metabolism.  What a gift! You eat delicious whole grains, and you burn calories!

This No-Added Sugar Fruit and Nut Quick Bread is packed with whole grains and nuts. Get the recipe here.

 

Give the change to whole grains a try.  Instead of white bread, have whole wheat. Enjoy oatmeal for breakfast and pass over the white bread bagel and cream cheese. Experiment with  whole grains such as freekeh or farro instead of white pasta or rice at dinner. Easy peasy!

Snack on Nuts

Studies show that nuts have fewer calories than what’s on the label. That’s a good reason to make them your snack of choice.

Research has found that whole roasted almonds have 25% fewer calories than what is listed on food labels; walnuts supply 21% fewer calories; and pistachios also contain fewer calories than what the label says.  It stands to reason the same goes for peanuts, too.

One ounce of nuts is an excellent substitution for the same amount of snack chips, pretzels or chocolate. In addition to fewer calories, nuts provide more protein, fiber, vitamins, minerals, and phytonutrients, powerful plant compounds that protect your cells, as well as heart-healthy fat.

 

 

5 Nutrition Rules Debunked

Many nutrition rules that we take for granted are more hype than help. It may come as a relief that you can ignore some nutrition advice and still eat healthy!

Advice: Put only the most colorful fruits and vegetables on your plate.

Bottom line: This rule shortchanges white, brown, and tan produce, such as mushrooms, cauliflower, and bananas, which are just as nutrition-worthy as their brighter counterparts. Most of us fall far short of suggested fruit and vegetable servings, so concentrate on including the types you like, no matter how pale. And while we’re at it, let’s stop shaming starchy vegetables, such as potatoes and peas, as nutrition expert Janet Helm so aptly puts it.

Advice: You should eat breakfast every day to control your weight.

Bottom line: The research doesn’t support the claim that eating a balanced breakfast is necessary for weight control, but if it works for you, stay with it. Skipping breakfast probably won’t cause weight gain or prevent weight loss if you stick to your calorie budget throughout the day, but there’s more to breakfast than the number on the scale, including fuel and nutrients for body and brain.

Don’t like to eat when you get up? Divide a balanced breakfast of fruit, yogurt, and a whole grain roll into two morning snacks that you finish before lunch. If you’re not into “traditional” breakfast foods, munch on a slice of leftover thin-crust cheese pizza and fruit, or half a turkey and cheese sandwich and carrot sticks.

Advice: Shop only the perimeter of the grocery store.

Bottom line: Yes, the outer parts of the store have lots of nutritious foods, including the fish counter, produce section, and the dairy case, but the bakery is also located there. The aisles house healthy options including whole grain cereal and pasta, as well as canned seafood and beans, and jars of fruit packed in their own juice. Plan meals and snacks, and head to the grocery store with a list to make it easier to peruse the aisles for nutritious choices. Don’t shop when you’re hungry, or that bakery along the perimeter may be too tempting to walk past.

Advice: You must drink 64 ounces of plain water every day.

Bottom line: Probably not! Water is an essential nutrient, but most of us don’t need to down a half gallon of the stuff every day.  Men, and women who are not pregnant or nursing require between nine and 13 cups of fluid daily, about 72 to 104 ounces, respectively. (Physically active people may need more.) Plain water is preferable for meeting fluid needs, but the water in other drinks, such as milk, coffee and tea (even the caffeinated kinds) contributes fluid, so it’s easier than you think to meet your quota.

Advice: Eating at night leads to weight gain.

Bottom line: Only if you overdo it, which is often the case. If you’re extremely hungry (from under-eating during the day; see section on breakfast, above), stressed, or bored, and you reach for high-calorie foods such as cookies, chips, or candy, you may find it difficult to limit your calorie intake. It’s OK to eat at night as long as you’re mindful of your daily calorie needs. If you struggle to control calories after the sun goes down, read this by Yoni Freedhoff, M.D.

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