I know I must sound like a broken record, but we need more protein, fiber, as well as some fat at breakfast! More and more research is coming out to say that if we want to lose weight, we need to eat fewer carbohydrates and more protein and fat.
The carbs that we do eat need to be from “unrefined” high fiber sources—fruits, beans, lentils, peas, and 100% whole grains. Here’s the truth: there is not much room for refined carbs (foods made from white flour, white rice or pasta, added sugar, fruit juices, sugared drinks) in the eating of anyone who wants to lose weight!
What’s wrong with most breakfasts
Despite this, most people’s breakfasts are small and made up of mostly carbohydrate. Let’s dissect a very standard breakfast:
- 1 to 2 cups cold cereal with ½ to 1 cup of non-fat milk
- ½ to 1 cup fruit
This standard breakfast ends up having 6 to 12 gm protein and 44 to 88 gm carbohydrate. Even if this is a very healthy, low sugar, high fiber cereal, it does not provide enough protein or fat!
A better breakfast: Add some protein & healthy fat
Do you have to overhaul your breakfast to make it better for weight management? Not necessarily. Here are some quick tips for making your standard cereal breakfast healthier, more filling, and more likely to help you lose weight:
- You can make your cereal breakfast higher in protein and healthy fat by adding ½ to 1 cup plain Greek yogurt. This adds 11.5 to 23 gm protein and only 4.5 to 9 gm carbohydrate.
- Add 2 to 4 tablespoons nuts (almonds, walnuts, pecans, even peanuts) to your cereal. Nuts add 2 to 7 gm protein, depending on which type of nut and a 9 to 20 gm of healthy fat.
- Have a ½ to ¾ cup of cottage cheese, or 2-3 ounces sliced meat on the side (adds 14-21 gm protein and no carbs).
By making sure your breakfast contains plenty of protein and some heart healthy fat you will improve your nutritional intake and stay full longer than if you eat a high carb, breakfast that is lower in protein and fat.
Check out our easy recipe for Baked Egg Cups for an easy, make-ahead meal.
Questions about the nutritional value of your breakfast? Let us know–we’ll be happy to help you tweak your morning meal.
