Registered Dietitian Elizabeth Somer shares what women should be eating for breakfast.
Registered Dietitian Elizabeth Somer:
The components of a good breakfast are easy. It’s kind of the 1, 2, 3 rule that I talk about. In fact, when I hear people say that when they eat breakfast they are hungry all day long, usually what I find is they haven’t followed these 1, 2, 3 rule. They have usually just had toast and fruit or some all-carb breakfast.
What you want is some quality carbs, whole grain carbs, the more whole grain the better, and that’s going to satisfy your NPY levels. It’s going to give your body those carbs that it’s craving so that your NPY levels will go down and you are less likely to binge later in the day. The carbs could be a bowl of oatmeal; they could be a bowl of shredded wheat or Grape Nuts or Kashi. It could be some whole wheat bread; anything like that.
Then you want a little bit of protein. The protein will keep you satiated and keep your blood sugar levels even through the morning hours. So that can be the milk or soymilk on your cereal, it can be the peanut butter on your toast, it could even be a little bit of low-fat cheese on top of your toast or a whole wheat bagel and then the third thing in the 1, 2, 3 rule is fruits and vegetables.
You need at least eight colorful fruits and vegetables every day and the best way to do that is include at least two at every meal. So, on the cereal, you could have some blueberries on top and maybe a small glass of orange juice, or maybe it’s a glass of tomato juice and half a cantaloupe, but have two colorful fruits and vegetables. So, whole grains, a little bit of protein, and colorful fruits and vegetables is your breakfast.
About Elizabeth Somer:
Elizabeth Somer, M.A., is a registered dietitian who has carved a unique professional niche as one of the few, if not only, dietitians who is well-versed in nutrition research. For 25 years, she has kept abreast of the current research, packaging that information into easy-to-read books, magazine articles, lectures, continuing education seminars, and practical news for the media.