You often hear how important it is to eat a healthy breakfast. Eating a healthy meal in the morning means choosing foods that nourish you. You want to limit your intake of sugar, fat and refined carbohydrates to avoid weight gain and health issues.
How Much to Eat in the Mornings
Eating a healthy breakfast is important for weight maintenance and achieving good health. Skipping breakfast is often linked to weight issues. When you don’t eat breakfast, you create a series of problems for yourself. Studies show that people who skip breakfast tend to eat larger meals later in the day. Excessive late-morning snacking can also be an issue. Going for long periods without eating can slow down your metabolism.
When defining a healthy breakfast, the general guidance is to eat a well-balanced meal. Include fiber, low-fat sources of protein, whole grains and fruits. Some diet plans encourage eating a large portion of your daily calories early in the morning. The premise is that eating most of your food early in the morning not only fuels your body with energy, but also allows you ample time to burn off the calories before going to bed. More research is needed, however, to determine if distributing your calories in this way is truly necessary for weight control and health.
Increase Your Fiber Intake
What experts do agree on is that you’re better off eating less of certain ingredients in your breakfast. For example, many breakfast cereals are packed with sugar and are made from refined carbs. These foods add extra calories without the necessary nutrition and health benefits. Better options would be whole grain cereals that are high in fiber and low in sugar. You will want to find cereals containing these ingredients that appeal to your taste buds. If you enjoy your cereal, the likelihood that you will eat it regularly will increase.
Avoid Unhealthy Fats
Sometimes big breakfasts contain foods that are high in trans fats. Eggs, bacon, sausage, pancakes and waffles often contain higher amounts of unhealthy fats. The oil used to prepare these foods might also be unhealthy. Excessive intake of unhealthy oils can contribute to the development of heart disease and weight gain. Eating a healthy breakfast means eating less of these ingredients on a regular basis.
Decrease Sugar Intake
Sugar is a big culprit in weight gain and in complicating certain health conditions such as diabetes. It is an ingredient in many breakfast foods, not just cereals. The sugar in your breakfast muffin, your flavored yogurt and the scoops of sweetener you may be adding to your morning coffee or tea all add up. Eating a healthy breakfast often means consciously eating less sugar and replacing it with fruit or healthier sweeteners.
In general, eating many of your calories in the morning is fine as long as you are not overdoing it on unhealthy ingredients such as refined carbs, sugar and trans fats. A healthy breakfast is a meal that nourishes you while limiting your intake of unwanted ingredients. A morning meal that is higher in fiber and whole grains, low-fat protein sources and fruit will energize you and help you to control your weight.