Studies find that what you eat for breakfast influences what you eat the rest of the day, so it’s key to choose energy-enhancing, healthy foods.
Aim for at least 5 grams of fibre
Without a good start on your daily fibre intake , you’ll never reach the recommended amount (15-25 grams per 1,000 calories). You can get those five grams in just a few bites with a large raw apple, 1/2 cup of a high-fibre cereal, 1/2 cup of blackberries, or two slices of dark, whole-grain rye bread. Fibre is quite filling with no extra cost in calories.
Top your cereal with soy milk
Packed with potent phytoestrogens, soy has been credited with everything from protecting your heart to promoting stronger bones. But make sure that it’s fortified with calcium; otherwise you’re missing a great opportunity to get some bone-building calcium .
Sip green tea with breakfast
In addition to its heart-protective benefits, green tea may also have some weight-loss benefits , with one study finding it appears to raise the rate at which you burn calories and speed the rate at which your body uses fat.
Drink 3 cups of unsweetened orange juice every morning
The vitamin C in OJ not only boosts your immunity , but also improves your cholesterol levels . One study found that drinking three glasses of orange juice a day for four weeks raised levels of HDL, or “good” cholesterol, by 21 per cent. If three cups is too much for you, substitute a couple of oranges. For the best effect, make it calcium-fortified juice.
Eat a bowl of sliced strawberries three times a week
Loaded with vitamin C, strawberries have numerous health benefits , one of them being protection for your eyes. One study of 247 women found that those taking vitamin C supplements were 75 per cent less likely to get cataracts than those who didn’t take it. It’s better, though, to get your vitamin C from food . Other health benefits packed into berries: They’re rich in a wide variety of antioxidants, low in calories, and even have a low glycemic index (shown to better maintain steady blood sugar levels ).
Pour a bowlful of high-fibre cereal
With 10 grams of fibre, Kashi GOLEAN Crunch! will put you well on your way to the 25-30 grams of fibre you should be eating every day. Other high-fibre cereals include Raisin Bran and Wheat ‘N Bran Spoon Size (8 grams); Kellogg’s All-Bran Original (10 grams); and General Mills Fiber One (14 grams). Studies find that people who regularly start their day with a bowl of cold cereal get more fibre and calcium, but less fat, than those who breakfast on other foods. Another study found that people who ate two bowlfuls of high-fibre cereal every day spontaneously cut the amount of fat they ate by 10 per cent.
Eat organic eggs
They’re not much more expensive than regular eggs but are much higher in all-important omega-3 fatty acids , shown to benefit everything from your mental health (reducing risk of depression) to your heart health (reducing risk of atherosclerosis and atrial fibrillation), says Fred Pescatore, M.D., author of The Hamptons Diet and a physician at Partners in Integrative Medicine in New York City.