Studies have shown that eating a healthy breakfast may help you to lose weight. But now there is also evidence that it may help prevent diabetes. A study published in the Journal of Clinical Nutrition reported that men who skipped the morning meal had an increased risk for type 2 diabetes.
Healthy Breakfast Ideas
It can be hard to come up with healthy meal ideas if your mornings are already hectic. For many, this means that they choose packaged baked goods like muffins or rolls. But those can be high in fat, high in calories and often contain trans fat. If you are trying to get healthy or lose weight, then those are foods to avoid.
Instead, prepare one of these healthier options.
- Oatmeal (150 calories): Rolled or steel cut oats are easy to prepare and digest slowly. This means that you’ll feel “full” or satisfied for a longer period of time. If you purchase the large containers (rather than the single serving packets), like Quaker brand oats, you’ll save money and calories. Add fresh fruit or a pinch of brown sugar for added flavor.
- Whole Wheat Bagel (240 calories): Some bagels can be high in calories, but Thomas’ brand whole wheat bagels are a lower calorie option. Add a slice of Finlandia Imported Light Swiss Cheese (57 calories) for added calcium and protein.
- Eggs/Egg Whites: Eggs are a great breakfast staple. A single large egg scrambled in a non-stick pan with no added fat contains only 70 calories. Add an additional egg white and you’ll get 4 more grams of protein and only 17 added calories. Need more flavor? Throw in chopped jalapeno, tomato and corn to get a flavorful tex-mex scramble.
- Breakfast Burrito (230 calories): This healthy burrito recipe from the Jennie-O Turkey Store was made famous on NBC’s The Biggest Loser. Make a big batch of the filling on Sunday and spoon it into tortillas for a quick breakfast during the week.
Do you have a favorite breakfast item or healthy breakfast idea? Chime in with a comment below, or add it to the list on our Facebook page.