Old Rule: “A light breakfast of a croissant or toast with black coffee is enough.”
Reality: For most of us, 100-400 calories, all coming from carbohydrates or carbohydrates and fat, is just not enough to start the day and maintain our energy level for long. If you’re not eating enough at breakfast, chances are good you will start looking for snacks after just an hour or two. If you manage to avoid snacking, being undernourished for breakfast could make you cranky and sluggish. When we’re “hangry” it’s sometimes not easy to make the best choices. It could also mean that you’ll be ravenous by lunchtime and end up eating more calories than you need or cruise by that co-worker’s desk who always has the tempting bowl of candy and grab a handful of sugar.
Combining carbohydrates with protein at breakfast will give you more calories and keep you more satisfied for longer. You don’t have to skip the toast but make it a whole wheat version for the added fiber. You can also add some protein with peanut or almond butter or have toast plus eggs or Greek yogurt on the side. Add to this a piece of fruit like apple slices or a banana or some berries and it could keep you filled up and better fueled for the day ahead.
Leah McGrath, RDN, LDN
Ingles Markets Corporate Dietitian
facebook.com/LeahMcgrathDietitian
800-334-4936