It's time to start the New Year off right. Many across the world are making their resolutions to get healthier and lose weight, especially in light of the post-holiday food feeding frenzy. Admit it. It is time to hit that "do-over" button and start this January off with better choices.
As breakfast is the most important meal of the day, let’s start there. Here are a list of five foods you should not eat for breakfast despite what you might have been told.
1) Yogurt
Sorry ladies, yogurt is not as healthy as one might think. It may contain probiotics, it may be full of calcium and protein. But it is also full of sugar, especially those that are flavored, already topped with fruit or fruit syrup, or “light.”
Read the label. Does it say the yogurt has more than 10 grams of sugar in it? That is too much, and could be contributing to weight gain and mid-morning sugar crashes.
2) Granola
Mix it with yogurt or top it with milk, and you are setting up your weight loss efforts for failure. First, read the label and see what an actual serving size is. Then measure it out. Second, look at the carbohydrate content, and finally the sugar content.
Now add this to your yogurt, or the amount of sugar in your milk, and determine if this is really helping your health and weight loss efforts.
3) Bagels
Bagels are very high in carbohydrates, especially when topped with peanut butter, lox, or cream cheese, and offer nothing in the way of nutritional value. Time to skip the morning bagel for something much healthier.
4) Smoothies
Let’s clarify what a healthy smoothie should not include. It should not contain yogurt (see above) or juice (read the sugar content). A smoothie should not just contain fruit.
A healthy, well balanced smoothie should have some healthy vegetables such as kale or spinach, perhaps a small amount of fruit for taste, and good oils such as avocado or coconut oil. Maybe consider some fiber in the way of ground flax or chia seeds, and protein via a nut butter or low-sugar protein powder.
Blend up with plenty of ice (depending on your thickness preference) and unsweetened milk alternative, milk, or water.
5) High-carbohydrate meals
Think cereal, frozen waffles, toast, oatmeal, breakfast bars or pastries. In general, women will do better to avoid a high-carbohydrate meal first thing in the morning. Eating lower carbohydrate choices does not mean you should zero carbs. If your typical breakfast looks like one of these choices and weight loss is a problem, then it is time to re-think the morning meal.
Remember, if what you are doing is not working, then it is time to change. Consider doing a proper smoothie in the morning, eggs, chicken sausage, turkey bacon, leftovers, or a good quality protein bar.
Be aware of how you take your coffee and how many coffee drinks you have during the day. The same goes for soda, as these beverages can sabotage even the best of dietary intentions.
Reward a job well done or good work-out with protein, not comfort food or dessert. And consider taking a more anti-inflammatory approach by eliminating the top inflammatory foods such as gluten and dairy for 30 days and see how you feel.
This is the New Year and if you are looking for a New You, then change has to occur.
Sources:
10 Tips for a Healthy Breakfast
About.com. Web Jan. 12, 2014.
http://weightloss.about.com/od/eatsmart/qt/betterbreakfast.htm
Going gluten-free just because? Here’s what you need to know. Harvard Health Blog. Web Jan. 12, 2014.
http://www.health.harvard.edu/blog/going-gluten-free-just-because-heres-what-you-need-to-know-201302205916
Reviewed January 13, 2014
by Michele Blacksberg RN
Edited by Jody Smith