Start your day with a breakfast that is fit for royalty -- and that will help you lose weight. Eat more high-energy foods that are packed with the essentials that your body needs to renew and repair itself. A balanced breakfast contains high-fiber carbohydrates, healthy fats and protein-rich foods that help to curb hunger cravings and maintain a healthy weight for your body type.
Oatmeal
Porridge made of oats is a traditional breakfast food that is packed with protein, vitamins and minerals and is low in calories. Oats are whole grains that contain soluble fiber, which absorbs water in your gut to form a gel that traps and gets rid of excess fats. MayoClinic.com advises that eating 5 to 10 grams of soluble fiber a day can help lower unhealthy LDL cholesterol levels. One and a half cups of oats can provide 6 grams of fiber. Use steel-cut or rolled oats instead of instant packaged oats, which can be high in added sugars. Cook your oatmeal with water or low-fat milk and sweeten it with fresh or dried fruits, such as apples, bananas, raisins or dates.
Eggs
Eggs are given a bad rap because the yolks contain cholesterol, but MayoClinic.com notes that most people can safely eat eggs four times a week. Eggs are high in protein and contain iron, a mineral that helps form the red blood cells your body needs to transport oxygen and produce energy. Having a boiled egg or omelette for breakfast a few times a week gives you long-term energy and helps keep hunger pangs at bay. If you have high cholesterol, talk to your doctor before adding eggs to your diet. You could use only the egg whites to make your breakfast.
Toast
A slice or two of toast with an egg, low-fat cheese or a drizzle of olive oil can be a balanced breakfast. Carbohydrates are a part of a balanced meal and are a source of energy for your body. MayoClinic.com advises eating whole-wheat, multigrain or rye breads, which contain about 2 grams of fiber a slice. The dietary fiber helps to keep you feeling full longer, while the healthy fats from the low-fat cheese or olive oil provide lasting energy. Avoid refined white breads and bagels.
Fruit
Skip the glass of fruit juice and eat whole fruit for breakfast instead. The Harvard School of Public Health warns that many store-bought fruit juices contain added sugar or high-fructose corn syrup, which can include almost 150 extra calories. Eating whole fruit also provides soluble fiber that keeps you from getting hungry too soon after breakfast, thus helping you to lose weight. MayoClinic.com notes that a cup of fresh raspberries provides 8 grams of fiber, a banana has 3 grams and a pear with skin on delivers more than 5 grams of fiber.
References
- MayoClinic.com: Healthy Weight Pyramid -- A Sample Menu
- MayoClinic.com: Chart of High-Fiber Foods
- MayoClinic.com: Cholesterol -- Top 5 Foods to Lower Your Numbers
- Harvard School of Public Health: Sugary Drinks or Diet Drinks -- What’s the Best Choice?
- MayoClinic.com: Eggs -- Are They Good or Bad for my Cholesterol?
Writer Bio
Nadia Haris is a registered radiation therapist who has been writing about nutrition for more than six years. She is completing her Master of Science in nutrition with a focus on the dietary needs of oncology patients.