Breakfasts

"Breakfast is the most important meal of the day". Breakfast is not just for kids. More and more evidence is building that grown-up health prospers from breaking the fast in the a.m.

In general, breakfast eaters take in significantly less fat over the course of the day than non-breakfast eaters. They also take in less cholesterol.

Breakfast eaters tend to have more fiber in their diet than non breakfast eaters, a factor that may curb appetite later in the day, aiding weight loss efforts

Those who choose to eat breakfast especially those who eat fortified cereals have more nutrient rich diets, an important consideration for everyone, but critical when you are cutting calories.

Breakfast eaters tend to be leaner than those who skip the morning meal.

The moral of the story cutting calories by skipping breakfast is not a good way to lose weight

What To Eat?

For Starters

Fresh fruits-you need 3-5/day- the fiber, vitamins, minerals, antioxidants and phytochemicals
Dairy- fat free milk, yogurt, cottage cheese, and hard cheese
On the run make a fruit smoothie with fruits, fat free yogurt top it off with low fat granola.)
Soy milk and soy protein products

Entree

Fat free dry or cooked cereals, fruits and fat free milk (read the label look for at least 5 grams/dietary fiber/serving) Hot cereal like oatmeal has lower caloric density.
Low cholesterol, fat free eggs (egg whites, Scramblers, Eggbeaters)
Try a vegetable omelet.
Pancakes (buckwheat or other whole grain) without butter, syrup OK or better yet, fresh fruit and yogurt

Continental

Low fat breads (fat free bran muffins, whole wheat or seven grain bread, bagels, English muffins, and pita bread)
Spreads-fat free cream cheese, jams and jellies, reduced fat peanut butter.

Breakfast Meats

If you really miss breakfast meats - lean ham or look for soy breakfast "meats" in you grocer. Not necessarily fat free and variable sodium content. Soy is a vegetable protein that has recently been shown to have numerous health benefits.

V8 juice and tomato juice is a breakfast and snack option that is high in micronutrients. Low in calories 16oz -120 calories- and 2 serving of vegetables - 2 grams of. (V8 splash is not low calorie) V8 is available in low sodium varieties

For peak performance throughout the day have both protein and carbohydrates for breakfast. E.g. dairy or tofu and whole grain, Milk and cereal.

Updated June 2000

Donna Tinnerello, MS, RD, CD/N is a registered dietitian, living in Manhattan, with more than 10 years experience in HIV and nutrition. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight management.
Donna is available for private consultation by referral only. Ms.Tinnerello has donated time and articles to our web site at always your choice and we sincerely appreciate her contributions.