We know breakfast is the most important meal of the day, but what we don't know about the morning meal could inadvertently be packing on the pounds! Health expert Dr. Lisa Davis, Vice President of Scientific and Clinical Affairs at Medifast, exposes 15 of the biggest breakfast no-nos.
1- Think Before Your First Bite
When coworkers bring in treats, the
office can become a calorie trap. Davis' advice? "Stop, get centered,
take a deep breath, and focus on your health goals," she says. Which is
better: the taste of a muffin or the feeling of reaching your goals?
2.
Don't be Fooled by Juice
You may think that gulping down a glass
of OJ is a great way to start your day, but many store-bought varieties
are packed with sugar. "A healthy serving of orange juice is about as
much as you could squeeze out of one orange," Davis says. "A better idea
may be to have a glass of water and eat the orange itself: Whole fruit
offers you all the vitamins and minerals of the juice, along with
tummy-filling fiber that can help tame hunger pangs until lunch."
3. Fill Up... the Healthy Way
Davis says pancakes and waffles are a
no-no for breakfast, especially when accompanied by sugary syrup.
"Instead, try a whole-grain cereal or toast, and try to get some protein
in the form of low-fat or fat-free yogurt, lean meat, or egg whites,"
she says. "You'll feel fuller for longer."
4.
You Give in to Temptation
Breakfast pastries are delicious, but when you're faced with treats first thing in the morning,
try your best to resist. "Sugary cereals, toaster pastries, bagels, and
cinnamon rolls are tempting, but they're likely to cause a spike in
blood sugar, followed by a low-energy crash and hunger, which can cause a
snack attack by mid-morning," Davis says.
5.
Don't Rule Out Coffee
You don't have to give up your morning cup of Joe, even if you're vying for a healthier diet. "Unless you have sensitivity to caffeine
or a medical condition that makes it unwise to consume it, coffee can
be a delicious and natural way to boost your mood and your brain
function," Davis says. "If you need more than a cup or two to get going
in the morning, you may be sleep-deprived. Coffee is not a substitute
for actual zz's."
6. But...
Go Easy on Coffee Add-Ons
"It's what you add to coffee that can add pounds and inches,"
Davis says. "Sugar, flavored syrups, whipped cream, and half-and-half
can turn a simple cup of coffee into a real calorie-bomb, and if you
have one or more each day, those calories will add up. Subtract a little
of the sugar and fat gradually and work toward enjoying your morning
brew as close to ‘naked' as you can make it."
7. Indeed...Be Ready When Hunger Strikes
If you're often in a rush to get to
work and skip breakfast, stock up on healthy snacks. "The key to healthy
eating is planning ahead," Davis says. "It makes sense to keep
nutritious, non-sugary pick-me-ups in your desk drawer or in the office
fridge."
8. Stick to One Serving
A serving each of low-fat protein,
whole fruit or vegetables, and whole-grain bread or cereal is a great
way to get your body and mind prepared for the demands of your day.
However, you need to make sure that the number of calories you take in
at breakfast works within your overall daily calorie target." Not sure
what one serving looks like? Use these tricks to make it easy to stay on track.
9. Remember This Mantra
"There's an old saying that goes, ‘Eat
breakfast like a king, lunch like a prince, and dinner like a pauper,'"
Davis says. Keep this quote in mind throughout the day, and you'll be on
your way to healthy weight loss in no time!...
So help me lord!
Yours in slimming...
Al MOSES
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