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Posted February 24, 2019Comments are off | Uncategorized

Why Eat Breakfast and Healthy Breakfast Ideas

You’re asking “Why Eat Breakfast?” You accelerate your metabolism for the day after “breaking” your “fast” during the night. Studies show over and over that eating a healthy breakfast helps you lose weight and skipping breakfast does the opposite.

Why eat breakfast? – wouldn’t skipping this meal save calories and help you lose weight? No. When your body thinks you are in a starving situation, it makes sure you survive. How? By making you eat extra at the next meal and even sending more of that food to fat storage, read more on This is why eating breakfast is so important.

Studies have also tracked eating breakfast as a common factor in people who lose weight and keep it off.

Maybe you don’t feel hungry in the morning. Why eat breakfast? Many mornings I don’t feel hungry either, but I always eat breakfast. We already know kids should eat breakfast to perform better in school; this applies to all of us.

Why eat breakfast? – be good to yourself.

Eating a Healthy Breakfast

Developing a healthy breakfast is the easiest way (I believe) to start changing your eating habits. I can’t change my whole diet in a week, but as a young mother, I did change my breakfasts.

Aim for at least 5 grams of fiber. I don’t count calories; I count fiber grams. Fiber helps you eat less, feel full longer, and gives SO many health benefits, including cancer prevention. It’s easy to look on the side of cereal boxes and bread wrappers to see the fiber count. Look below to see my best healthy breakfast ideas.

Why eat breakfast? – I love knowing that every day, I have one meal that’s low fat, high fiber, and healthy. Even if I blow the other two meals, I always had one successful breakfast.

I rotate between three cereals – almost every day, for years. I like breakfast to be extremely easy, and it has to taste good. Luckily, companies are offering better choices.

Everyone in my family eats breakfast differently. My daughter and I like cereal and toast, my sons like dinner leftovers, and Dr. Dave grabs a yogurt at the hospital. There are many options; you will find healthy breakfast foods that suit you.

Give yourself at least a month to work on Step 3 Why Eat Breakfast. This is a lifetime change. We don’t recommend temporary changes just to lose weight – it comes back on when you return to your normal lifestyle. We want to improve your “normal.”

Healthy Breakfast Ideas

SKIM MILK. Switch to skim (fat free) milk. It has all the benefits of milk without the fat. If the thin consistency bothers you, go in steps. Scale down to 2% milk then 1%. Take your time – as long as you need. My kids like skim milk because they’ve always had it. I grew up drinking 2%, and it took months until I was used to skim.

JUICE. Make it 100% juice, not those sugar-filled juice “drinks.” Yes, you can drink juice.

CEREALS. Look for 5 grams of fiber per serving. Kashi cereals are my #1 love for breakfast. Quaker brand is a close #2. Use skim milk on your cereal.

My favorites:
Kashi Heart to Heart (tastes like honeycomb)
Kashi Honey Sunshine (tastes like corn pops)
Quaker Oatmeal Squares
Quaker Oat Bran
Wheaties Fuel (this one has more sugar but still lots of fiber)

TOAST. Aim for 5 grams of fiber per serving. I grew up eating peanut butter toast. If you can’t do whole wheat bread yet (I’ll help you switch to better grains in Step 4), then eat the bread you like. Remember, it’s better than skipping breakfast. Sourdough bread is supposed to be as healthy as whole wheat. Its acid makes it slower to digest, just like high fiber. Boy, was my family happy about that!

My favorite toast toppings, spread in a “generous-thin” layer:
Peanut Butter (not reduced fat-the regular contains healthier fats)
Peanut Butter & Jelly
Butter (real butter, ditch the margarines)
Cinnamon & Sugar with Butter
Jelly with Butter
Almond Butters and other “butters”

YOGURT. Greek yogurt is like sour cream – even the fat free versions. I mix a little honey in it and top with granola. Beware of sugar-loaded yogurts and ones with artificial sweeteners.

GRANOLA. Look at the nutrition facts. Try for 5 grams of fiber per serving in your granola. Grocery stores are carrying several good brands.

YOGURT & GRANOLA. I ate this every day when we took a tour of Europe. It really keeps you full. When I came back from vacation, I couldn’t replicate it, but now you can find greek yogurt and better granolas. (This is my favorite afternoon snack.)

GRANOLA BARS. Again, aim for 5 grams of fiber. Beware, most granola bars are more like candy bars. Kashi bars are my favorite.

OATMEAL. Good choice. I don’t have a lot of advice here because I’ve never liked oatmeal. But you might love it! You will find options that fit your palate and schedule.

DINNER LEFTOVERS. My kids like this option.

ONE SCRAMBLED EGG AND ONE PIECE OF WHOLE WHEAT TOAST. I make this for my kids when they have a big day ahead. Use skim milk in the egg.

Those are our every day breakfasts.
This is how we make the special occasion breakfasts better:

PANCAKES. Quaker Oatmeal Pancake Mix – my new favorite! Go full strength or do half oatmeal mix and half regular batter. OR add a handful of whole wheat flour to regular batter. My kids loved this for years. I use a nonstick pan, so no oil or butter is needed for cooking. But, we top the pancakes with real butter and real maple syrup. If you can top them with just fruit, go ahead (I can’t).

WAFFLES. Same as pancakes. I think waffles are easier to make than pancakes. There are some really cute waffle makers out there.

SCRAMBLED EGGS & HASH BROWNS. Use skim milk in the eggs. Add some shredded carrots to your hash browns. Cook in a good oil: canola or grapeseed. (We often have this for Sunday night dinners. Something about this meal makes me feel good.)

SPLURGE. Sometimes we splurge. But the more I eat my healthy cereals, the less I want to eat a fattening breakfast. I’d rather splurge on lunch or dinner and keep eating a healthy breakfast.

Why Eating Breakfast Out is OK

Look up restaurant’s nutrition facts on the internet. You’ll learn the best choices. My favorite is McDonald’s egg mcmuffin with small juice. Bob Evans is the better choice for sit-down chain restaurants.

McDONALDS. Best – oatmeal, or 2) egg mcmuffin, or 3) sausage burrito. Order a small drink: juice, white milk, or coffee.

BURGER KING. Egg & Cheese Croissan’wich or Mini blueberry biscuits. White milk, juice, or coffee.

CHICK-FIL-A. Yogurt Parfaits or Chick-n-Minis. Milk, juice or coffee.

SUBWAY. Egg Muffin Melt or Egg White Muffin Melt or Egg White Omelet Sandwich.

BOB EVANS. Choose one: An egg and piece of toast. Fruit and Yogurt Plate. Strawberry/Blueberry Mini Fruit & Yogurt Parfait. Egg White Omelets. Turkey Sausage Breakfast. Cinnamon Cream Sidecakes. 1 Roasted Caramel Apple Crepe. Add: Small milk, juice or coffee.

DENNYS. Choose one: Two Egg Breakfast with fruit. Oatmeal and fruit. One egg and one slice of toast (or fruit). Add: Small milk, juice or coffee.

IHOP. Simple and Fit 2-Egg Breakfast. Small juice, milk or coffee.

YOUR LOCAL DINER. I recommend one egg and whole wheat toast. Small juice, milk, or coffee.

Stay away from combos and meal deals; you don’t need the fried hash brown patty on the side. We order a main item and a small drink. Why eat breakfast out – you can be make good choices, even in restaurants.

TIME FOR ACTION: Why Eat Breakfast

Timeline: Give yourself a month for Step 3 – Why Eat Breakfast AND Healthy Breakfast Ideas.

Do: Go to the grocery and buy some of the cereals, granola bars, oatmeal (if you like it), and skim milk. Start trying them.

More Tips: Throw out cereals, pop tarts, and breakfast bars that aren’t close to 5 grams of fiber per serving. They’re not good enough for you!

Why eat breakfast? – you can lose weight – while eating!

It’s not that hard to change your tastes to healthier food. Just concentrate on why eating breakfast is great – enjoy the exploration!