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You have many choices at breakfast. One option is to sleep in and forget it, but that would be a mistake. “Studies show that people who eat breakfast are more successful at losing weight – and maintaining their weight loss – than those who skip it,” says Colette Heimowitz, a nutritionist with Atkins Nutritionals. Now you need to figure out what makes the healthiest breakfast. Heimowitz says your goal should be to control carbs and sugar and get sufficient protein. You’re off to a good morning when you choose plain, unflavored yogurt and jazz it up with anti-inflammatory superstars walnuts and almonds.
Yogurt is a good source of protein, calcium, vitamin D, and probiotic bacteria such as L. acidophilus. “Dairy helps with satiety, especially high protein and lower sugar varieties that will not lead to energy spikes and crashes,” says Jenna Amos, a registered dietician with siggi’s yogurt. But flavored yogurts contain more than 15 to 18 grams of total sugar. “A seemingly healthy yogurt parfait could come in at as many calories as a bacon, egg and cheese sandwich after accounting for the sometimes heavily sweetened yogurt and granola,” she says. We did NOT see that coming.
You also need to be conscious of add-ins that can make plain yogurt more calorie and sugar dense than you prefer. For example, 2 tablespoons of honey has more than 100 calories and no fiber to keep you feeling full. But a medium banana has the same calories with 3 grams of fiber. An ideal morning meal for Amos naturally includes a single serve container of siggi’s (great for portion control!), 1 tablespoon of nuts or unsweetened nut butter, and 1 cup of berries for a fiber boost. Eat as is or throw it in a blender with ice and low-fat milk for a portable breakfast.
Anti-inflammatory foods like nuts keep you feeling full, stabilize blood sugar levels, give you lots of energy and whittle your waistline. Almonds have fiber and protein, a combo that keeps you full for the longest period of time and on the fewest calories. Try adding 15 almonds to plain yogurt. They contain less than 10 calories, and have 2 grams of fiber and 4 grams of protein.
Walnuts are high in omega-3 fatty acids that may help reduce inflammation. Melissa Groves, an RD at Avocado Grove Nutrition & Wellness, says a recent study showed that people who ate walnuts felt less hunger and had better impulse control when exposed to tempting foods. “Other studies have shown that people who eat nuts weigh less than people who don't, even though they eat more calories overall,” she says. “They were also less likely to gain weight over time.” Plain yogurt, almonds, walnuts and a dash of cinnamon (just for fun!) is our new go-to breakfast.
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