It’s no secret that breakfast is the most important meal of the day—especially if you want to slim down. But not all breakfasts are created equal. Loading your plate with these fattening breakfast foods can ruin your diet and derail your goals, nutritionists say.
Instead, experts recommend starting each day with a healthy mix of proteins, fats, carbs, fiber, and anti-inflammatory foods. Not only does this combo pack a huge punch of nutrients, but it also helps you avoid a rumbling tummy by 10 a.m. (You probably make these breakfast mistakes in the morning, too.)
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22 PHOTOSThe best and worst cereals for youSee GalleryThe best and worst cereals for you
Nutrition (1 cup): 111 calories, 1.77 g fat (0.36 g saturated), 213 mg sodium, 22 g carbs, 3.6 g fiber, 1.1 g sugars, 3.5 g protein.
WORST: Cinnamon Toast Crunch
Nutrition (1 cup): 170 calories, 4 g fat (0.5 g saturated), 240 mg sodium, 33 g carbs, 2.5 g fiber, 12 g sugars, 1.5 g protein
Nutrition (1 cup): 110 calories, 1 g fat (0 g saturated), 180 mg sodium, 25 g carbs, 3 g fiber, 3 g sugars, 2 g protein.
WORST: Apple Jacks
Nutrition (1 cup): 110 calories, 1 g fat (0.5 g saturated), 135 mg sodium, 25 g carbs, <1 g fiber, 12 g sugars, 1 g protein.
BEST: Kashi Go Lean Crunch
Nutrition (1 cup): 190 calories, 3 g fat (0 g saturated), 100 mg sodium, 38 g carbs, 8 g fiber, 13 g sugars, 9 g protein.
Nutrition (1 cup): 130 calories, 1.5 g fat (0 g saturated), 160 mg sodium, 27 g carbs, 1 g fiber, 10 g sugars, 1 g protein.
BEST: Grape Nuts
Nutrition (1 cup): 210 calories, 1 g fat (0 g saturated), 270 mg sodium, 45 g carbs, 7 g fiber, 5 g sugars, 8 g protein.
(Post Consumer Brands)
WORST: Honey Smacks
Nutrition (1 cup): 133 calories, 0.5 g fat (0 g saturated), 53 mg sodium, 32 g carbs, 1.5 g fiber, 20 g sugars, 2.7 g protein.
BEST: Mini Wheats
Nutrition (1 cup): 190 calories, 1 g fat (0 g saturated), 0 mg sodium, 46 g carbs, 6 g fiber, 11 g sugars, 5 g protein.
WORST: Lucky Charms
Nutrition (1 cup): 147 calories, 1.5 g fat (0 g saturated), 227 mg sodium, 29 g carbs, 2.7 g fiber, 13 g sugars, 2.7 g protein.
BEST: Cascadian Farm Organic Fruitful O’s
Nutrition (3/4 cup): 100 calories, 1 g fat (0 g saturated), 130 mg sodium, 23 g carbs, 3 g fiber, 8 g sugars, 2 g protein.
WORST: Corn Pops
Nutrition (1 cup): 120 calories, 0 g fat (0 g saturated), 105 mg sodium, 27 g carbs, 3 g fiber, 9 g sugars, 1 g protein.
BEST: Fiber One
Nutrition (1 cup): 120 calories, 2 g fat (0 g saturated), 220 mg sodium, 50 g carbs, 28 g fiber, 0 g sugars, 4 g protein.
WORST: Golden Grahams
Nutrition (1 cup): 160 calories, 1.5 g fat (0 g saturated), 320 mg sodium, 36 g carbs, 2 g fiber, 13 g sugars, 2 g protein.
BEST: Special K Red Berries
Nutrition (1 cup): 110 calories, 0 g fat (0 g saturated), 190 mg sodium, 27 g carbs, 3 g fiber, 9 g sugars, 2 g protein.
WORST: Froot Loops
Nutrition (1 cup): 110 calories, 1 g fat (0.5 g saturated), 135 mg sodium, 25 g carbs, <1 g fiber, 12 g sugars, 1 g protein (per 1 cup).
BEST: Nature’s Path Organic Millet Rice
Nutrition (1 cup): 120 calories, 2 g fat (0 g saturated), 115 mg sodium, 22 g carbs, 3 g fiber, 4 g sugars, 4 g protein.
WORST: Cookie Crisp
Nutrition (1 cup): 117 calories, 0.9 g fat (0.18 g saturated), 178 mg sodium, 26.4 g carbs, <1 g fiber, 12.6 g sugars, 1 g protein.
BEST: Kashi Honey Puffs
Nutrition (1 cup): 120 calories, 1 g fat (0 g saturated), 0 mg sodium, 25 g carbs, 2 g fiber, 6 g sugars, 3 g protein.
WORST: Cocoa Pebbles
Nutrition (1 cup): 160 calories, 1 g fat (1 g saturated), 227 mg sodium, 33 g carbs, <1 g fiber, 13 g sugars, 1 g protein (per 1 cup).
BEST: Barbara’s Puffins Original Cereal
Nutrition (3/4 cup): 90 calories, 1 g fat (0 g saturated), 190 mg sodium, 23 g carbs, 5 g fiber, 5 g sugars, 2 g protein.
WORST: Cap’n Crunch
Nutrition (1 cup): 144 calories, 2.09 g fat (0.54 g saturated), 270 mg sodium, 31 g carbs, 0.9 g fiber, 15.69 g sugars, 1.57 g protein.
That said, you should always make eggs a staple in your morning meal, says Stacy Goldberg, RN, a nutritionist at savorfull. She suggests cooking two omega-3 enriched eggs in one teaspoon of olive oil. “And yes, you should eat the yolks!” Goldberg told shefinds.com. Along with high levels of vitamin D and biotin, the protein found in egg yolks keeps you feeling full and satisfied all day long. Translation: You won’t be tempted by those sugary, fattening snacks at the office.
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Try pairing your eggs with whole wheat bread, spinach (or another leafy green), and a bowl of berries for a well-balanced start to your day. The combination of fiber, carbs, and antioxidants will not only keep your waistline in check, but it can also provide the nutrition you need for a focused, productive morning. We recommend these healthy breakfast ideas for weight loss, too.
The post Eating This One Food Before 8 a.m. Could Flatten Your Belly appeared first on Reader’s Digest.
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