mono- and polyunsaturated kind.
What’s more, milk is usually fortified
with vitamins A and D, which are fat
soluble. So you need some fat (at least
one to two per cent) to help your body
absorb those nutrients more efficiently.- Calorie-control your smoothie
A smoothie might seem like a healthy
option, especially when made from
whole fruits rather than fruit juices.
But be careful of a fruit free-for-all,
because the calories and sugar
add up when you toss in too much,
Shapiro says. Just one large banana,
for instance, has 121 calories and
16.6 grams of sugar. - Look for larger flakes ...
A little-observed fact about cereal:
The smaller the flake size, the more
efficiently it fills a bowl. That means
you’ll get more small-flake cereal by
weight in a bowl than you will with
larger flakes, and that could lead to
overeating. In fact, a study published
in the Journal of the Academy of
Nutrition and Dietetics revealed that
even though participants poured
themselves a slightly lower volume
of cereal when the flakes were small,
they still consumed more cereal
by weight compared with a bowl
containing bigger flakes.- ... and sneaky sugar
Since cereal can be a surprising sugar
bomb (depending on the brand,
more than half of your calories could
come from sugar), it’s wise to limit
how much you eat. You should also
look for a brand with at least five
grams of fibre and no more than
eight grams of sugar per serving, says
Shapiro. Yogurt can be a problem too.
Non-fat yogurts are often loaded with
sugary syrups or artificial sweeteners.
Instead, try an unsweetened low- or
full-fat version and add fresh or dried
fruit or some honey.
How to Build a Better Breakfastreadersdigest.co.in 49ma
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