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Monday, March 19, 2007

Eat breakfast.


If you think skipping breakfast is an easy way to cut calories and lose weight, think again. Breakfast as the word implies means breaking a fast. Your metabolic rate drops overnight because of fasting. So when you skip this morning meal, and eat a hearty lunch, the majority of the calories taken in are stored as fat since your metabolism cannot cope with the sudden load of calories. Likewise, you tend to feel so hungry for lunch that your decision making in terms of proper food choices is impaired. So lunch servings are mainly high fat, less nutritious meal choices that can be harmful in the long run. Skipping breakfast is also a major cause of late night bingeing...and those binges tend to offset any calories saved by not having eaten breakfast.

Healthy breakfast suggestions:

Cold cereal and milk

Choose a cereal with whole grains and lots of fiber, at least 3g per serving. Use skim or 1% milk. A single 8 oz. glass of whole milk has as much saturated fat as two slices of bacon. Also, remember to watch your serving sizes. I know you've been eating cereal for breakfast in your favorite blue bowl since you were a kid...just make sure its a bowl and not a trough. A serving of cereal is usually 3/4 cup or 1 cup of cereal served with 8 oz. of milk. Actually measure it one day and compare to the amount that you have been eating.


Regular oatmeal, either old-fashioned or quick cooking, is best. If you are a flavored, sweetened oatmeal junkie, try microwaving regular oatmeal and adding cut up fruit or a little brown sugar to taste.

Whole wheat toast

When purchasing bread, look at the ingredients and Nutrition Facts panel. The first word in the ingredient list should be "WHOLE". Only then can you be guaranteed that you are getting whole wheat bread and not a fancy version of white bread. If the first word is "ENRICHED", keep looking. Also, each slice should have 2 or 3 grams of fiber.


Eggs are a healthy breakfast choice. Try mixing 2 egg whites for every whole egg to cut down on calories and cholesterol.


Fruit is always a good choice for breakfast.

McDonalds Egg McMuffin

Right! Not a chance. Just checking if you were paying attention.

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