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Employer News | January 28, 2014
Employer News | January 28, 2014

Looking to Lose Weight in 2014? Begin with a Healthy Breakfast

Please share these healthy eating tips with your employees.

Many people who have lost weight and kept it off eat breakfast, according to the Centers for Disease Control and Prevention.

“Breakfast is the most important meal of the day,” said Patricia Salzer, a registered dietitian and a health and wellness consultant, Excellus BlueCross BlueShield. “To ‘break’ the ‘fast,’ start your days with a step in the right direction. Our bodies, including our brains and muscles, require energy to work. This is especially important after we have gone for hours without eating.”

One in 10 U.S. consumers does not eat breakfast, according to a 2011 study by The NPD Group, a marketing research company. Males who are 18 to 34-years-old are most likely to skip breakfast.

“Eating breakfast is important, because what you consume affects your energy level for the rest of the day,” Salzer said. She recommends consuming carbohydrates with fiber, protein and fat.  “This will delay symptoms of hunger and help you feel full until the next meal.”

Salzer offers the following breakfast tips:

Sick of traditional breakfast foods? Try eating:

  • Last night’s leftovers
  • Hummus on toast
  • Rice and beans
  • Brown rice with fruit, nuts and cinnamon (similar to oatmeal)

Breakfast foods can be low in calories, high in nutrients. Give these nutritious breakfast options a try:

  • Greek yogurt with fruit
  • Oatmeal with nuts
  • Whole grain toast topped with low-fat ricotta cheese and fruit
  • Whole-wheat tortilla filled with lots of sautéed vegetables and scrambled eggs

For those not hungry at breakfast time, start with a lighter meal, such as a:

  • Glass of chocolate milk
  • Piece of toast or some yogurt

Then, have a mid-morning snack to complete the meal by eating:

  • A hard-boiled egg
  • Cheese and fruit

 “If you skip breakfast, you probably won’t meet your daily nutritional needs,” Salzer added. “We need this energy to help boost our concentration, problem-solving skills, productivity and physical activity.” 

Quick breakfast fixes that will help you manage your weight | See more healthy eating tips

 

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