Isn't breakfast wonderful?
Not only is it delicious and full
of so many of our favourite foods, but you can also use it as a tool to lose
weight.
Calories
Aim for a range between 300 and 400 calories. If you're trying to lose
weight, stick with the 300 to 350 range. And if you're trying to maintain
weight, especially if you're working out, shoot closer to 350 to 400 calories.
Carbs
About 45 to 55 percent of your breakfast calories should be devoted to carbs,
which is about 40 to 55 grams of carbs. Skip sugary and overly processed foods
or those made with enriched white flour, and choose whole grains, fruits, and
veggies.
Protein
About 15 to 20 percent of your breakfast calorie amount should be protein,
which works out to about 13 to 20 grams. Getting enough protein at breakfast is
important for keeping you satisfied throughout the morning. And studies have
shown that getting at least 20 grams of protein at breakfast may help you lose
weight as well. Eggs, dairy products, soy milk, nuts and seeds, and
whole grains are great sources.
Fats
Shoot for about 10 to 15 grams, which is about 30 to 35 percent of your total
breakfast calories. Instead of saturated fats like bacon and cheese, go for
mono-unsaturated fats, such as olive oil, nuts seeds, and avocado.
Fiber
Aim for about 25 percent of your recommended daily total of 25 grams per day.
That works out to about 6 grams, but it's okay to go above that, as long as it
doesn't bother your digestive system. Berries, pears, apples, greens, and other
veggies, nuts and seeds, and whole grains can help you reach that goal.
Sugars
If you follow the equation for carbs above, then you won't have to worry about
going overboard on sugars, especially if you're eating a combination of foods
like fruits, whole grains, and dairy products. But for a ballpark number to
keep in mind, stick to 36 grams or fewer. And when it comes to added sugar, try
not to exceed 6, that's about 1.5 teaspoons worth of any sweetener (white
sugar, brown sugar, maple syrup and honey).
Timing
Ideally, you should eat breakfast within 30 to 60 minutes of waking up. If
you're not keen on eating anything big first thing, split this meal up into two
parts: have something light close to waking up and the other half about an hour
and a half later. This also works well if you're a morning exerciser and prefer
not to have a full stomach while you work out. If you're exercising, you can
aim to have the more carbohydrate-based portion of your breakfast (fruit and
toast) prior to working out and the more protein-centric portion afterwards.
This is a great article, as we all know how important breakfast is to the start of the day. If you get your first meal of the day correct you are far more likely to stay on track during your day! Make the effort and start your day off on the right foot.
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