Break The Fast

Eat Breakfast Everyday!

Most of my posts to this blog are things that you may already know.  However, I understand that knowing and doing are two different things.  I also know that making today's fast paced lifestyle a healthy one can be a challenge.  That is why it is important to make small gradual changes.  When one healthy change becomes a habit, try to then create another healthy habit.

Many people tell me that they simply aren't hungry in the morning.  This is usually because 1) they have never been breakfast eaters, coupled with 2) the immense adapting capabilities of our bodies.  If you never give your body breakfast, your body will adapt it's hunger ques allowing you to bypass the need to eat in the morning.  So for non-breakfast eaters I generally ask them to start off slow, eating 100-150 calories for breakfast.  Then to work their way up to a calorie level to meet their needs.   Below is a chart giving a recommendation of how many calories you should eat at breakfast, given your total daily caloric needs.  The range is to account for whether or not you get calories from snacking in addition to your meals.  Also keep in mind this is only a guideline and doesn't account for individual needs or eating habits.

Daily Caloric Need	Recommended Calories for Breakfast
1200	300-400
1400	350-450
1600	400-550
1800	450-600
2000	500-650
2200	550-725

Eating breakfast , especial one that is sufficient in calories and healthy, has been shown to lower caloric intake later in the day and contributing to a lower overall caloric intake for the day.  Below are a few sample breakfasts and their calorie levels.  You can adjust the portion sizes and/or omit items to meet your specific calorie needs.

Breakfast Option 1- 400 calories

2 cups Cheerios (200 calories)

1 cups fat-free milk or soymilk (100 calories)

1 medium banana (100 calories)

Breakfast Option 2- 370 calories

Thomas'® 100% Whole Wheat Bagel (250 calories)

2 tbsp Light Cream Cheese (60 calories)

1 Cup of Berries (60 calories)

Breakfast Option 3- 410 calories

Egg sandwich:

1 whole egg + 1 egg white (100 calories)

2 slices of  whole wheat toast (160 calories)

1 Slice of cheese (100 calories)

1 Tbsp Light Margarine (50 calories)

Breakfast Option 4- 390 Calories

1-1/2 cups Special K® Protein Plus Cereal (240 calories)

1 cup fat-free milk or soymilk (100 calories)

2 tbsp walnuts (100 calories)

2 Tbsp Dried Cranberries (50 calories)

Breakfast Option 5- 325-370 calories

1 cup cooked plain oatmeal (150 calories)

2 tbsp walnuts or almonds (100 calories)

3 tbsp dried cranberries (75 calories)

1 tbsp brown sugar (45 calories)- optional

Splenda/Truvia and cinnamon- optional

Breakfast Option 6- 410 calories

Yogurt Parfait:

6 oz low-fat/fat-free Greek yogurt, any flavor (150 calories)

1 cup berries (60 calories)

2 tbsp of nuts (100 calories)

1 Nature Valley® Oats & Honey crunchy granola bar- crumbled (100 calories)

Breakfast Option 7- 320-420 calories

Orange-Berry Smoothie*:

1/2 cup vanilla soymilk (50 calories)

1/2 cup orange juice (60 calories)

6 oz low-fat/fat-free Greek yogurt (150 calories)

1 cup fresh or frozen fruit-unsweetened (60 calories)

1 scoop vanilla whey protein powder- should equal 15 gm protein (100 calories)

1/2 cup ice cubes-optional

*blend all ingredients in a blender

Breakfast Option 8- 390 calories

Veggie Omelet with:

2 egg whites + 1 whole egg (130 calories)

1 cup veggies of choice sauteed in cooking spray (15 calories)

(I like mushrooms and spinach or tomatoes, onions, and peppers)

1/4 cup cheese (feta or mozzarella) (100 calories)

1 slice of whole wheat toast (80 calories)

1 tsp light butter & 1 tbsp jelly (65 calories)

Sorry this post was late!  I was busy planning projects for National Nutrition Month.

Happy National Nutrition Month to ALL!!!!