Eating a good breakfast gives your body the fuel and energy it needs to get of to a great start. Those who choose to skip breakfast may have an energy drop and are more inclined to overeat the wrong foods when they do eat.
When I started my journey back to health, which has led me to lose more than 130 pounds, I learned that eating three meals a day and three snacks (and being very consistent about it) was a big key to my success. When I organize my life so eating right is part of my daily routine, my energy is up and I do not have highs and lows during the day. That keeps me from binge eating.
Jackie Keller, my coach and the founder of NutriFit, helped me to find some wonderful breakfasts that are healthy, nutritious and delicious — along with being fast to prepare. The goal of my breakfast is to have a fat, a complex carbohydrate and some protein. Remember that calories vary for each individual, but for me I strive to keep my breakfast around 350 calories.
Here are some of the breakfasts that I enjoy:
1. I do have cold cereal, and when I do I either have Grape Nuts or shredded wheat (both of which are made from whole grains). Use the portion size on the box.
2. 1 cup of nonfat plain yogurt with 1 tablespoon reduced-fat peanut butter on a piece of whole wheat toast with a piece of fruit.
3. one-half cup of nonfat cottage cheese, with a piece of fruit and whole wheat toast and 1 tablespoon margarine.
4. 2 ounces smoked salmon on a piece of whole wheat toast with 1 tablespoon nonfat cream cheese and few stalks of celery and a piece of fruit.
5. 1 cup of cooked nine-grain cereal (could also be old-fashioned oatmeal) with a cup of milk and a diced apple.
6. An omelet with steamed vegetables and about 2 tablespoons of grated hard cheese (hard cheese has fewer calories and more flavor than soft cheese).
It is my goal to help you take small steps each day that will make a big difference in your weight, your health and your happiness.
Below are photos of some of my breakfasts:
one half cup nonfat cottage cheese, blueberries, one piece whole wheat toast with one tablespoon margarine, and one apple
Dian has decided to write a book on her weight loss experience and has so much encouragement for Meridian Magazine readers. The title will be Tipping the Scales in your Favor — Small Steps that will Make a Big Difference in Your Weight, Health and Happiness. To preorder a copy, go to www.DianThomas.com.