A cross-sectional study of over 4,200 men and women published in the Journal of the American Dietetic Association divided the study subjects into three groups: Those who didn't eat breakfast, those who ate breakfast, and those who ate ready-to-eat cereal for breakfast.
Those who ate high fiber cereal had the lowest BMI (Body Mass Index), and those who skipped breakfast had the highest. This study was just one more demonstration of the fact that eating breakfast can aid in weight loss. One reason for this is that eating breakfast tends to minimize impulsive snacking and overeating at other meals throughout the day.
The healthiest breakfasts are a combination of food groups. For example, whole grains high in fiber, lean protein or low-fat dairy, and fruit. This combination provides complex carbohydrates, protein, and minimal fat -- a combination that delays hunger symptoms for hours and can result in less caloric intake by the end of the day.
Whatever your breakfast consists of, you can get the nutrients and energy you need to start your day with minimal effort. Next week I'll present a list of quick, healthful breakfasts that you can add to your morning routine.
Over the next few weeks, think about what you can do to start your day with a healthy breakfast. It not only starts your day off right, it also lays the foundation for lifelong health benefits -- including a healthy weight.
Megan Porter, RD