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9 High-Energy Ways to Start the Day
9 High-Energy Ways to Start the Day
Morning madness can make you feel like food is a time-luxury you can't afford. But research shows that breakfast eaters are slimmer and healthier than their coffee-only counterparts. One reason: People who start out empty are more likely to overeat later. Need something to eat almost anywhere? No problem. Fuel up with these 9 breakfasts -- they've got lots of fiber to control cravings, protein to trim appetite, and a dab of healthy fat to keep you full for hours.
Brown Bag
What to take along for the car, bus, or train: A stick of string cheese, a slice of whole-wheat bread, and a cup of seedless red grapes.
212 calories, 10 g protein, 28 g carbohydrate, 7 g fat, 17 g sugar, 3 g fiber
Blender Bliss
Throw everything here into the blender and whip up a delicious smoothie: one small banana, 1/2 cup frozen blueberries, 1 cup nonfat plain yogurt, 1/2 tablespoon honey, 1/2 tablespoon flaxseed oil.
357 calories, 15 g protein, 71 g carbohydrate, 7 g fat, 47 g sugar, 5 g fiber
Grab and Go
On even the craziest mornings, there's still time to prime your body with this fast-and-healthy food: a pear or apple, a handful of almonds, and seven low-fat Triscuits.
392 calories, 10 g protein, 54 g carbohydrate, 18 g fat, 18 g sugar, 12 g fiber
Desktop Parfait
Not ready to eat first thing? Take something for later. At home, alternate layers of low-fat vanilla yogurt (1 cup) with 1 cup sliced strawberries in a clear plastic container. Put 1/4 cup Grape Nuts cereal in a baggie and sprinkle on top when you get to work.
253 calories, 10 g protein, 53 g carbohydrate, 1.5 g fat, 28 g sugar, 7 g fiber
Morning Mini Meeting
Even if your meeting’s casual enough to eat while you work, think quiet food: half a peanut butter sandwich on whole-wheat bread, a banana, and a half-pint carton of skim milk.
349 calories, 17 g protein, 50 g carbohydrate, 9 g fat, 28 g sugar, 6 g fiber
Before or After Workout
This simple homemade trail mix will get you going: 1 cup Cheerios, seven walnut halves, 2 tablespoons raisins, and a sliced medium apple.
317 calories, 5 g protein, 55 g carbohydrate, 11 g fat, 23 g sugar, 8 g fiber
Convenience Stop
Even mini-marts have some healthy options. Snag a low-fat yogurt, a small orange juice, and a single-serving box of whole-grain cereal.
316 calories, 11 g protein, 54 g carbohydrate, 2 g fat, 25 g sugar, 5 g fiber
The Drive-Through Dash
Not a first choice, but better than nada. At Dunkin' Donuts, get half of a wheat bagel (they're huge), a small OJ, and a half pint of 1% milk.
343 calories, 18 g protein, 70 g carbohydrate, 5 g fat, 24 g sugar, 2 g fiber
Slow Sundays
At last, there's time to savor the day -- and the meal. Start with half a grapefruit. Scramble a large egg with some sauteed veggies and crumbled turkey sausage. Serve with a slice of whole-wheat toast. Relax.
355 calories, 19 g protein, 39 g carbohydrate, 12 g fat, 12 g sugars, 6 g fiber
Find out how your breakfast measures up.
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: Comments (22)
Comments
I have celiac disease and I need to lose weight what should I be eating? Posted by: Pam | March 13, 2009 at 03:03 PM
It is EXTREMELY dangerous to suggest grapefruit on this website. Here is why- such a popular website, you are also popular with invalids. Did you know that eating grapefruit can multiply the amount of your medication that your liver/system assimilates? Good when you know that you want to maximize your dose and dangerous unless you are a doctor and you know what you are doing. Search for all grapefruit articles on "Real Age' and add a disclaimer. Posted by: Emily | February 02, 2009 at 09:16 AM
I was very disappointed in this article. It assumes everyone is in a mad rush at breakfast and has no pointers on eating well in the morning for those of us who have all the time in the world to eat breakfast. I wanted to compare my breakfast with others in case I should make improvements.
My daily breakfast includes all of the following each and every day: (If you would, please evaluate my breakfast)
1 Toasted Bagel with 1/3 box Cream Cheese. 2 Slices Whole Grain White Toasted with Flax Butter and Raspberry preserves spread over.
All Fried items Fried in Grape Seed Oil because it tastes good, doesn't burn when frying, and contains lots of good cholesterol and no bad cholesterol which helps to lower my cholesterol count. Though unsure what other benefits there are.
4 Skinless Turkey links with reduced fat. Fried. Then in the same Oil 2 Hash browns Fried. Then with the remaining oil 4 Extra Large Organic White Eggs Fried Sunny Side up with salt and pepper and a pinch of garlic powder.
At the same time I boil water with a bit of wildflower honey to pour over 4 packets instant oatmeal (though unsure if there is a healthier way to prepare that) and put a bit of honey on top.
Since I am Lactose intolerant, I have my breakfast with a Cup of Goats Milk (very sweet tasting) and an Apple on the Side.
Takes me about half an hour to cook. Half an hour to eat. Very filling. So much so I usually won't have room for lunch and end up eating a very small dinner. I find myself with more energy and spending less time in the kitchen. Also seems to be cheaper on the Groceries.
In my personal experience, eating large breakfasts results in me eating less food overall in a day and less time in the Kitchen. Half an hour cooking breakfast can be hard some days, but the very effort is also like a morning workout to me. Posted by: Elliander | December 16, 2008 at 11:07 AM
Which is the best artificial sweetner in terms of health? I am presently using Erythritol. I have diabetes in the family and want to watch my sugar and starch intake. I exercise 3x week and walk 2 miles 2 days a week. I am 65 yrs. old,weigh 119 and am 5' tall.
Thank you. Carole Adams Posted by: Carole Adams | November 07, 2008 at 08:54 AM
Your 9 Energy Ways to Start the Day were very good except for "Before or After Workout". Cherrios aren't good under any circustances for any thing. They contain Corn Syrup and I doubt if they are really a ligitimate source of Whole Grains. The other items fr this section were right on. Instead of Cherrios I would suggest Kashi or some high fiber organic cereal. Cheerios are not healthy, I don't care what the advertisers say! The rest of this article was very informative. Posted by: Stephanie Dove | August 25, 2008 at 05:58 AM
Dr Oz. I have celiac disease and i need to loose weight what do i need to eat. Posted by: judy | August 10, 2008 at 08:32 PM
this website is very informative and helpful!
thank you! l. rupa Posted by: lois | August 10, 2008 at 04:09 PM
Dr Oz, I have Hep-C. I just found out 2yrs ago and I am scared. I don't know what to eat at times. I've had a very bad experience with this and no resources to treat this. To top it off, I've been a nurse for 20 yrs. Talk about the shoe on the other foot, please help me with this, I'm growing weaker. All I want to do is get stronger to be able to work and continue to help others. Posted by: ginger | August 09, 2008 at 08:36 AM
Dr Oz
I want to become healthy and expose my family to better eating but we have been eating wrong for so long. Nobody is over weight I would like to be more energized during the day what can I do. I don't work so I need a program both exercise and eating help. Posted by: beverly | August 08, 2008 at 05:54 PM
HI
ARE YOU SURE YOU WANT TO PUT "SPLENDA" AS A HEALTHY SUGAR SUBSTITUE? I HAVE READ BAD THINGS ABOUT IT Posted by: ingrid | August 08, 2008 at 07:14 AM
These suggestions are really good. Posted by: Gloria | August 08, 2008 at 06:06 AM
I working out for a month, lifting 5lbs weights in each arm, situps, walking and eating better then usaual, my weight is still the same can you suggest something I can do differently ? Posted by: Maggie | August 07, 2008 at 09:52 PM
I have always been a breakfast eater, these new recipies for breakfast are so great, thanks RealAge!
Posted by: anita | July 14, 2008 at 05:36 AM
Hi,
I am currently on a low fat high fiber diet and is loosing weight because of gall stones. Do you recommend vigorous exercise and for how long? Posted by: Pat | June 10, 2008 at 02:12 PM
Brunch....sardines on egg and onion matza crackers, buttered is the best....
and peanut butter on triscuit not bad either! Posted by: D. | June 08, 2008 at 03:19 PM
Message for Dr. Oz
I have had a virus at 3 different times.
Now I cannot smell or taste anything at all for the past 3 weeks.
I'd like to know if there is something I can do to get those 2 senses back!
Posted by: Marie-Claire | April 21, 2008 at 07:41 PM
Good site
Good luck the web designer. Posted by: Offefelpphosy | January 26, 2008 at 01:05 PM
Here is my daily, delicious and healthy breakfast. half cup of oatmeal with 1/2 tsp of flax seed and protein powder, add a cup of soya milk, cup of mixed berries and grapes, 1/4 cut apple and tbs of walnut and almonds, dash of cinnamon.
I have been eating it for past 3 years, love it, look forward to eating it around daily.
It is filling and satisfying. Posted by: shanta | September 10, 2007 at 05:25 AM
Application of ReaAge tips make me feel a lot younger every day. Thanks Posted by: go obasohan | August 28, 2007 at 12:12 PM
Since major vehicle injuries 1991 only given 30% for survival. Eating very sensibly now, treasuring my recuperation - neveR to old or late to learn, I'm hoping!
I truly value REALAGE, THANKS! Posted by: GILLIAN PRYSTUPA | August 27, 2007 at 04:47 PM
Just eat and go ! Posted by: pesic boris | July 27, 2007 at 12:35 AM
As someone who can't stand and therefore does not eat breakfast--I could see some of these working. Thanks! Posted by: Lois | July 04, 2007 at 01:40 AM
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