Starting out with a healthy breakfast has been shown to improve overall food choices for the day. A bagel may sound quick and appetizing, but if you only eat refined carbohydrates, you won’t feel satisfied. The hunger pains will likely return in two hours or so. When you have breakfast, don’t forget to include protein. It helps to stabilize blood sugars and keeps you satisfied longer. Here are some more tips for starting your day right.
- Never skip breakfast. Research has shown that regularly skipping breakfast puts you at increased risk for developing type 2 Diabetes.
- Skip the drive-thru if at all possible.
- Pick a smarter cereal. Choose a cereal that is made with 100% whole grains. The first ingredient on the list should be a whole grain. If the box says that it contains anything “partially hydrogenated,” don’t buy it. “Partially hydrogenated” is a nice way of saying “Trans Fat”.
- Oatmeal is an excellent way to get the morning started. You can dress oatmeal or cereal up with raisins, craisins, any kind of fresh or dried fruit will do. You can also include nuts, like pecans or walnuts, as well.
- Don’t be surprised, but if you are over the age of 2, your body doesn’t “need” whole milk anymore. 2% or skim milk is the way to go. If you, like many people, are used to whole milk, try mixing 2% and whole milk at first and gradually use more 2% than whole. That will help you make the transition a little easier.
- Yogurt is a quick grab and go solution. You can always add granola or fruit to it.
- For those of you who don’t like breakfast foods, even a sandwich on the go is better than nothing. A quick ham and cheese sandwich tastes just as good in the morning with a side of fruit.
Erika Watson-Lawson is a registered dietitian with Memorial Hospital.