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Want to lose weight? Research
proves a big breakfast is the fi rst step
If you want to lose weight, you’re not
alone. More than half of Americans desire
to shed pounds, according to Gallup.
Th is goal inspires people to take action in
many ways, from increasing exercise to
modifying meals.
One thing many people do is skip
breakfast in order to lower calorie intake.
While this may seem like a good idea to
lose weight, research proves otherwise.
In fact, eating a big breakfast followed by
smaller meals throughout the day is the
best method for weight loss.
A new study in Th e Journal of Nutrition
investigated the relation between meal
frequency and timing and changes in
body mass index (BMI). Th e study found
that “eating less frequently, no snacking,
consuming breakfast and eating the largest
meal in the morning may be eff ective
methods for preventing long-term
weight gain.”
“When you eat your meal matters,”
says Registered Dietitian and Nutritionist
Dawn Jackson Blatner. “Th e best way to
eat for energy and weight is to eat a big
breakfast, smaller lunch and light dinner
because it mimics our days’ activities.”
Blatner explains that people are typically
most active in the beginning of the day
and so need the most fuel then. Th ey slow
down as the day progresses, and by dinnertime
they need less fuel.
“But it’s not just about eating anything
in the morning,” she cautions. “It’s
important to pick nutrient-dense foods to
fuel your day right.”
Blatner provides three tips for creating
a wholesome breakfast that will give
you energy and support your weightloss
goals:
1. Fruits and veggies
Wake up your taste buds and give your
body important vitamins by eating a rainbow
of colorful fruits and veggies. Try
shopping the farmers market for locally
sourced in-season produce. A quick
frittata with egg and chopped veggies or
a smoothie bowl topped with fresh fruit
will satisfy. If fresh produce isn’t available,
frozen has optimum nutrients so it
is a smart alternative.
2. Whole grains
Make whole grains part of your breakfast
and you’ll feel fuller for longer.
Oatmeal is a classic whole-grain breakfast
option. Use whole-grain pancake mix
to whip up some fl apjacks. Bake muffi
ns with whole-grain fl our. Make cornbread
with whole cornmeal. When shopping
for cereal or other breakfast products,
look at the label to ensure it’s made
with whole grains.
3. Proteins
Eggs are a great source of protein and
nutrients for breakfast, but not all eggs are
created equal. Swap out ordinary eggs for
Eggland’s Best eggs, and you’ll get great
taste and superior nutritional benefi ts
with 10 times more vitamin E, six times
more vitamin D, more than double the
omega-3s, more than double vitamin B12
and 25 percent less saturated fat.
Short on time in the morning? Try
Make Ahead Breakfast Bowls that can be
frozen and microwaved in minutes for a
satisfying start to your day.
Make Ahead Breakfast Bowls
Ingredients:
• 12 Eggland’s Best eggs (large)
• 2 pounds Yukon gold potatoes, chopped
into 1-inch cubes
• 1 green pepper, seeded then chopped
into 1-inch chunks
• 1 onion, chopped
• 1/4 cup extra virgin olive oil
• 1 tablespoon seasoned salt
• salt and freshly ground black pepper,
to taste
• 2 cups shredded cheddar cheese
• 3 green onions, chopped
• toppings: tortilla chips, salsa, avocado
• 6 individual-sized containers with lids
Preparation:
Preheat oven to 425 degrees Fahrenheit.
On a large baking sheet, place potatoes,
peppers and onions in a single layer.
Drizzle with olive oil and sprinkle with
seasoned salt and ground black pepper.
Toss until evenly coated.
Roast for about 30-40 minutes or until
potatoes are golden brown and tender,
stirring and rotating pan halfway through
cooking.
Meanwhile, crack Eggland’s Best eggs
into a large bowl, then season with salt
and pepper and whisk until smooth.
Heat a large skillet over medium heat
then spray with nonstick spray and add
eggs.
Scramble until the eggs are just barely
cooked through and still slightly glossy,
then scoop onto a plate and set aside.
Divide the potatoes and scrambled eggs
evenly between the containers then set
aside to cool.
Once cool, sprinkle with cheese and
green onions, then cover and refrigerate.
Freeze any portions that aren’t eaten
within three days.
To reheat from frozen: microwave for 1
1/2 minutes then stir and continue microwaving
until food is reheated, stirring
between intervals. Top with optional toppings,
then serve.
Tip: Store in individualized microwave
safe containers with lids to make
these bowls ready to reheat and go.
September is Better Breakfast Month.
Courtesy BPT