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CHAPTER 12
Practical Tips for Continued Healthy Weight Loss Healthiest Way of Eating Tips for Weight Loss: Breakfast Making time for a healthy breakfast sets the stage for healthy eating throughout the day. For most people, breakfast time comes at least 8-10 hours after their previous meal. So, in essence, while sleeping you have also been "fasting." In fact, the word itself, when broken down, means to "break a fast." When you wake up in the morning your blood sugar may be low or you may feel hungry. A general guideline is to have your breakfast contribute from 350 to 500 of your daily intake of calories. Breakfast should contain around one-quarter of your protein requirements for the day. You can do this by enjoying nuts, seeds, eggs, complex carbohydrates, and whole grain cereals as part of your first meal of the day. When you select cereal it is best to look for one that is made from whole grains and has 5 grams of fiber per serving and not too much sugar or salt. Try not to eat foods that are high in refined carbohydrates (for example sugary cereals; pancakes, waffles, bagels, and muffins made from white flour; or white flour-based breakfast rolls or bars) first thing in the morning. These foods can cause a rapid spike in your blood sugar and may give you a short burst of energy but may cause you to "crash" an hour or two later. What happens if you skip a healthy breakfast? If you don't give your body some real nourishment first thing in the morning, you may 119
