Four Hardy -and Healthy-
Breakfast Ideas
Do you eat breakfast only to get hungry
again before lunchtime? Many people
think that the more calories they consume,
the fuller they’ll feel. But recent
studies show it’s the volume of food you
eat for those calories that counts.
To stay satisfied longer, eat more—without adding calories. How? Choose foods low in “energy density”—that is, low in calories for their weight. Examples: low-fat dairy products, cooked grains, and most fruits and veggies.
To figure out energy density, check the food label. If the number of calories is smaller than the number of grams per serving, it’s a low-energy-density food.
To get a healthier, more filling start to your day, substitute high-energy-density foods with low-energy-density ones:
- Use spinach or peppers instead of bacon in your omelet.
- Fill your bowl with a little less cereal and add fruit.
- Eat cooked oatmeal instead of cold cereal.
- Opt for whole fruits over drinking juice. Whole fruit has more fiber, which fills you up.
