RD20190301

(avery) #1

  1. Eat even if you’re not hungry.
    Although you might not feel like eating
    first thing in the morning, it’s a good
    idea to get something into your system.
    Eating within 90 minutes of waking up
    will jump-start your metabolism and
    keep you from getting hungry
    later, says Amy Shapiro,
    MS, RD, CDN, founder
    of Real Nutrition
    NYC. Just a banana
    will do the trick.

  2. Be boring.
    Varying what you
    eat is a good idea
    in theory, but if
    you are watch-
    ing your weight, you
    might want to stick
    with the same old menu.
    A 2014 British study found that
    people who allowed their breakfast
    calories to fluctuate (as measured by
    a five-day diet diary) had larger waists
    and a higher incidence of metabolic
    syndrome than folks who kept their
    morning calorie intake constant, no
    matter how much they ate the rest of


the day. It’s not clear why your morn-
ing calorie count makes such a differ-
ence, but given that a larger waist size
and metabolic syndrome can increase
your chances of diabetes, heart at-
tack, and stroke, it’s worth making the
effort to hold it steady.


  1. Add peanuts or
    peanut butter.
    In a small study of
    15 obese women,
    eating peanuts or
    peanut butter
    helped to lower
    the glycemic re-
    sponse to a break-
    fast of Cream of
    Wheat and orange
    juice—meaning that the
    carbohydrates were digested
    more slowly and blood sugar did not
    rise as high. Plus the women felt fuller
    for up to 12 hours after eating the pea-
    nut butter or peanuts, so they were
    less likely to snack later. Spreading
    peanut butter on toast or sprinkling
    chopped nuts on cereal are easy ways
    to add protein to a carb-heavy meal.


W


e’ve all heard that breakfast is the most important meal of
the day, and that may actually be true. A study of more than
50,000 adults ages 30 and older found that breakfast eaters
were more likely to lose weight than those who didn’t eat a
morning meal. Other studies link skipping breakfast with a
higher risk of developing high blood pressure, heart disease, and type 2 diabe-
tes. But it’s not just when you eat; it’s what you eat. Balancing carbohydrates
with protein, fiber, and healthy fats is the key to a satisfying and nutritious
breakfast. These tips will help you really rise and shine:

30 march 2019 | rd.com


Reader’s Digest How to Build a Better Breakfast


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Free download pdf