14 Ways To Build A Healthier Breakfast

by Karen Asp for iVillage

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Don't Skip It

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An estimated 56 percent of Americans do, which means they're missing out on some important morning meal benefits. For example, people who eat breakfast are better able to focus and concentrate throughout the day. Long term, morning munchers find it easier to maintain a healthy weight: "When you eat breakfast, you're literally breaking the fast, which kicks your metabolism into gear," says Keri Glassman, R.D., author of The O2 Diet. Breakfast fans also tend to eat fewer calories over the course of a day and aren't as prone to wild swings in blood sugar, which often push people to nosh carb-rich, high-fat foods like cookies and pizza. More from iVillage: Sleep Deprived No More! Cleveland Clinic Experts Answer Your Top 10 Qs 7 Foods That Lower Cholesterol Best Ways to Treat Depression Without Drugs

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An estimated 56 percent of Americans do, which means they're missing out on some important morning meal benefits. For example, people who eat breakfast are better able to focus and concentrate throughout the day. Long term, morning munchers find it easier to maintain a healthy weight: "When you eat breakfast, you're literally breaking the fast, which kicks your metabolism into gear," says Keri Glassman, R.D., author of The O2 Diet.

Breakfast fans also tend to eat fewer calories over the course of a day and aren't as prone to wild swings in blood sugar, which often push people to nosh carb-rich, high-fat foods like cookies and pizza.

More from iVillage:

Sleep Deprived No More! Cleveland Clinic Experts Answer Your Top 10 Qs
7 Foods That Lower Cholesterol
Best Ways to Treat Depression Without Drugs

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Not hungry Breakfast of champions

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What a doctor eats for breakfast from Prevention:

Comments

[enkidu360]

03:36 AM on 08/27/2011

3 things to eat for breakfast; a carb, a protein, and vegetables. Minimize red meat and bread consumption or get rid of those two if you can. In a few months you will have the mental sharpness of Wilma from Scooby Doo, the posture of Fred, the smooth skin of Daphne, and the legs of Shaggy.

[Julie Moffa]

10:27 PM on 08/06/2011

Throw some spinach in that smoothie for some healthy servings of greens. Can't even taste it, and two cups give you 4 servings of vegetables!

[Jack Daniels Esq]

09:35 AM on 08/06/2011

Zero eggs in say 10 years - odd quail egg with sashimi - havent had colds/influenza in 10 either

[mrsdrl97]

12:53 AM on 08/06/2011

I don't believe in eating only egg whites. The yolks are too rich in nutrients to waste. I understand the concern over cholesterol but the solution isn't giving up healthy egg yolks but instead, giving up the unhealthy, processed foods that probably made your cholesterol too high in the first place. Besides, cooking the eggs with a little olive oil negates a lot of the cholesterol in the yolks and you're getting additional nutrition with the oil. I gave up processed foods and ate as much as I wanted of healthy food...fish, nuts, fruits, veggies, whole eggs etc....and in 4 months I lost 23 pounds and my bad cholesterol went down 58 points and the good went up 10 and both are still improving. It wasn't a diet. I just changed my eating habits.

[Alexsmiffy]

09:10 PM on 08/05/2011

4 egg omelet cooked in coconut oil, add some full fat cheese and a some full fat sour cream=5-6 hours of satiety and zero food cravings.

[Teresa Faul]

01:24 AM on 08/05/2011

I agree, starting out with a good breakfast is one way to ensure you don't overeat or indulge throughout the day. But for some people who have to watch cholesterol, it takes more planning and watching what you eat. Thanks for the post, its great to know that you don't have to fast to lose weight...just eat right and you will keep away from snacking unhealthily. I'm a cholesterol researcher, please find me at http://tipsforlowercholesterol.com/lower-cholesterol-foods.html

[odyssey58]

11:43 AM on 08/04/2011

Oeufs en cocotte a la Julia Child with curry powder and some sauteed mushrooms if I have them on hand. Super easy and delicious and it keeps me satisfied for 4 or 5 hours. If I were to eat fruit with this breakfast I would be hungry sooner. No fruit for me. I get my fiber by drinking a cocktail of unsweetened cranberry juice diluted in water to which I add xylitol and psyllium. It actually tastes good.

[jpalmettoguy]

10:27 AM on 08/04/2011

complete BS about artificial sugar. It doesn't make me crave sugar, just more artificial sweetener!

[newspeak]

09:57 AM on 08/03/2011

Dairy products are actually bad for your bones. People who eat a lot of dairy products are actually at a higher risk for osteoporosis because of the heavy dose of animal protein and the overdose of calcium in dairy foods. http://www.gorillaprotein.com/monkey_osteoporosis.html

[babybelle]

08:19 AM on 08/03/2011

One of my favorite breakfast is this

Diced gala apple , 6 walnut halves, mixed in plain yogurt w'stevia for sweetness .
Dash of cinnamon.

[loha]

07:43 PM on 08/02/2011

The first photo is of white bread toasted?

[williamg]

01:48 AM on 08/03/2011

Yes.

Sure beats some grease-laden food, or sugary cereal that most Americans eat.

[jpalmettoguy]

10:25 AM on 08/04/2011

I noticed that, too.......what the heck?

[JackHoffman]

06:45 PM on 08/02/2011

Until the next article where all of the above causes cancer. pffft.

[jgarma]

05:16 PM on 08/02/2011

Grab the suggestions presented that would give you a breakfast including ALL of the following:

1. protein
2. fiber
3. complex carbs
4. nutrition

These four will nicely set you up for an energetic day and help satiate your appetite.

If you'd like to dive deeper into this topic, read "Six Best of 2010 — Food, Diet and Nutrition" here: http://wp.me/pA04z-CG

[Chicookie]

02:47 PM on 08/02/2011

Bacon would never betray me.

[HerrMonk]

11:17 AM on 08/02/2011

...another "Eat Whole Grains: The Greatest thing Ever!", consume sugar, and beware of Evil Meat! "health" article...