You could also try waking up 10 minutes earlier or getting other chores out of the way ahead of time. Serves: 1 adult Preparation time: 10 minutes Cooking time: 5 minutes Calories per portion: kcal 1,kJ. Throw all the ingredients into a saucepan. Heat and stir until boiling, then lower the heat and simmer gently for 5 minutes, stirring often. Muesli, fresh fruit and low-fat yoghurt: fruit added to your muesli counts towards your 5 A Day. Low-fat yoghurt provides calcium and protein, but watch out for the sugar content.
Go for muesli with no added sugar. Porridge with mashed banana and dried blueberries: put oats and a handful of dried blueberries in a bowl, and add semi-skimmed milk. Heat in the microwave for 3 to 4 minutes, stirring every so often. When cooked, stir in the mashed banana, which is a healthier substitute for sugar or honey. For the best results, use a very ripe banana. Baked beans on wholemeal toast: not only are they naturally low in fat, but baked beans are also packed with fibre and protein, making them a vegetarian source of protein.
Look out for reduced-salt and reduced-sugar ranges. Try switching to lower-sugar cereals or those with no added sugar, such as plain wholewheat cereal biscuits, plain shredded wholegrain pillows or plain porridge. Find out more about reducing your sugar intake at breakfast. Serves: 1 adult Preparation time: 5 minutes Cooking time: 5 minutes Calories per portion: scrambled eggs kcal 1,kJ , 2 slices of wholemeal toast kcal kJ.
The secret to perfect scrambled eggs is to fold them gently in the pan to get curds, rather than a dried, quivering mess. Lightly mix the eggs and milk in a bowl. Melt the low-fat spread in a pan and add the egg mixture. Cook over a medium-high heat, stirring slowly and gently until they're just set, with big, soft curds. Smoked salmon and low-fat cream-cheese bagel: halve the bagel and toast it. Spread low-fat cream cheese on one side and top with salmon. They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily Sliced kiwis make a great breakfast boost.
You can also add them to yogurt, smoothies or cereals. Kiwis are high in fiber, including pectin, which may reduce appetite and enhance weight loss. This green tart fruit also acts as a natural laxative to help reduce water weight temporarily. Green tea has been studied extensively for its metabolism and fat-burning capacities. Similarly, a study in 31 adults found that consuming a beverage containing caffeine, calcium and certain compounds found in green tea three times daily for three days increased the number of calories burnt per day by calories There are limitless ways to enjoy green tea in the morning.
Try adding a squeeze of lemon, drizzling on a bit of honey or brewing your tea with ginger or mint to bring a tasty twist to your cup. Green tea and its components have been shown to increase fat burning and your number of burnt calories, which could aid weight loss.
Tiny but powerful, chia seeds are an excellent breakfast supplement. One study in 11 adults found that eating chia seeds baked into white bread reduced both appetite and blood sugar levels Another week study in 19 people showed that 35 grams of chia flour daily significantly reduced body weight and waist circumference Try making a chia seed breakfast parfait by mixing one ounce 28 grams of chia seeds with one cup grams of yogurt in a bowl or mason jar.
Let the mixture soak for about 30 minutes to allow the seeds to swell, then top it off with a one-half cup 74 grams of your favorite berries. High in protein and fiber, chia seeds have been shown to increase weight loss, reduce appetite and stabilize blood sugar levels. Oats are low in calories but high in fiber and protein — two nutrients that impact appetite and weight control. In particular, oats are an excellent source of beta-glucan, a type of fiber shown to impact everything from immune function to heart health Research shows that beta-glucan can balance blood sugar levels , working to prevent spikes and crashes that may drive up your appetite One small study in 14 overweight adults also showed that consuming higher amounts of beta-glucan led to higher levels of peptide YY, a hormone that regulates food intake by reducing appetite 39 , Try combining one cup grams of cooked oatmeal with a one-half cup 74 grams of berries, one tablespoon 7 grams of ground flaxseed and a handful of almonds for a power-packed, high-fiber morning meal.
Oatmeal is low in calories but high in fiber and protein, which may help increase weight loss. It also contains beta-glucan, which can decrease both blood sugar and appetite.
Flaxseeds are loaded with viscous fiber, a type of soluble fiber that absorbs water to form a gel in your gut. Studies show that soluble fiber is especially effective at slowing digestion, which could help decrease appetite and lower calorie intake to aid weight loss 41 , Research suggests that adding flaxseed to your diet can have a powerful effect on weight loss and appetite control.
One small study found that consuming a drink made with flax seeds increased feelings of fullness and reduced appetite, compared to a sugar-sweetened beverage Similarly, a study in 18 men showed that bread buns with added flaxseed fiber suppressed appetite and enhanced fullness more than regular buns Flaxseeds are versatile and easy to enjoy.
Ground flaxseeds can be sprinkled over cereal, used to thicken up your morning smoothie or even mixed into water to boost your fiber intake. If you're looking to shed some pounds, that first meal of the day can make all the difference between setting you up for success or leaving you a hangry monster who eats anything in sight come lunch time. And this Drop 10 TODAY plan is the perfect guide: It contains delicious meals with the right balance of lean proteins, high-quality carbs and healthy fats to give you fast and effective results.
Plus, each tasty option has plenty of nutrient-packed and fiber-filled produce, providing loads of vitamins and minerals to keep you feeling full and satisfied. Choose between a cup or two of coffee or tea, either black or green. Skip the sugar and enjoy a splash of your favorite variety of milk. Or try this recipe for chocolate banana overnight oatmeal. The power of this colorful parfait lies in its energizing combo of protein-rich yogurt and fiber-rich berries.
Read the Nutrition Facts label and ingredient list before you buy cereal. And remember that not all cereals have the same serving size. Remember to top off your bowl of cereal with some sliced fruit and low-fat or skim milk.
Or if you're on the go, take along a piece of fruit, a container of milk or some yogurt. Cereal bars may be a good breakfast option. Just be sure to look for those that meet the same guidelines as dry cereal and that are made with simple, wholesome ingredients, such as dried fruit, nuts and whole grains such as oats. Also, don't forget some fruit and low-fat milk or yogurt to round things out.
Even fruit or yogurt cereal bars won't satisfy all your nutrition requirements for breakfast. Your morning meal doesn't have to mean loading up on sugar and fats, and it doesn't have to be time-consuming to be healthy.
Keep the breakfast basics in mind and set yourself up for healthier eating all day long. There is a problem with information submitted for this request.
Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information and to understand which information is beneficial, we may combine your e-mail and website usage information with other information we have about you.
If we combine this information with your PHI, we will treat all of that information as PHI, and will only use or disclose that information as set forth in our notice of privacy practices. You may opt-out of e-mail communications at any time by clicking on the Unsubscribe link in the e-mail.
Our Housecall e-newsletter will keep you up-to-date on the latest health information. Mayo Clinic does not endorse companies or products.
Advertising revenue supports our not-for-profit mission.
0コメント