If you do nothing else this holiday season, eat breakfast. If you can eat breakfast and then eat every 3 hours you can curb hunger, stabilize blood sugar, and decrease your sugar cravings and overeating. You don’t have to eat large meals, just try to have a carbohydrate and a protein source at each meal and snack to help you feel full and satisfied. If you know you will be eating a big lunch, make your breakfast and morning snack smaller but don’t skip them!
Don’t feel like eating first thing in the morning?
Have something small and light! You can have a glass of 100% orange juice, skim milk, a piece of fruit, left over pizza, a granola bar, a handful of nuts or cereal, or a Greek yogurt. Any of these foods will jumpstart your metabolism.
Get into a routine of eating every 3 hours. Your daily meal times could look like this:
7 am: Breakfast
10 am: Snack
1:00 pm: Lunch
3:00 pm: Snack
6:00 pm: Dinner
8:00 pm Snack
Eat carbs and protein at all meals and snacks. Some ideas can include:
1/2 cup cottage cheese (protein) with 1 cup of high fiber cereal (carbs) *Tip: Mix 1/2 cup high fiber cereal with 1/2 cup cheerios or other cereal to make it tastier
2 slices of whole wheat toast (carbs) with egg whites (protein) and veggie sausage (protein)
2 Tbsp Hummus (protein) with carrot, cucumber, or celery sticks (carbs)
8 oz Greek Yogurt (protein) with berries (carbs) or cereal (carbs) mixed in
Short on time in the morning? Trying to follow a healthy diet and get good nutrition despite your busy schedule? Try this delicious, and quick breakfast idea:
1 Egg (or egg substitute)
1 slice fat-free or low fat cheese
1 whole wheat English muffin
1. In microwave safe bowl add egg or egg substitute, cover with a sheet of wax paper. Heat for 1 minute (note: you may need to stop and stir egg with a fork). Egg is done when it has formed a solid patty.
2. Toast English muffin in toaster oven while egg is cooking
3. Once the English muffin is toasted, add the egg patty, and slice of cheese (add a little mustard or butter the toast for flavor), add a dash of pepper
Grab a piece of fruit (banana, grapes, berries, apple, peach) and Go!
This is a great low calorie breakfast idea that will give you great protein, fiber, and energy to fuel your morning. No excuses, you can make this in 5 minutes!