Bite This, Not That for a Better Breakfast!

Your mom was right. Breakfast still is the most important meal of the day. But may people skip breakfast due to time, calorie restriction or lack of imagination on what to eat. Below are some ideas of what to eat and what to skip when it comes to your morning meal. Bite this:

1. Eggs. Although they're high in cholesterol, they're also high in appetite busting protein. Research finds that individuals that eat eggs at breakfast consume about 300 calories less over a 24 hour period than those that don't have eggs.
2. 100% Whole Wheat. Go for 100% whole wheat when it comes to your English muffin or toast. Multi-grains may contain added fiber that does not have the same health benefits as a 100% whole grain product like whole wheat bread.
3. Whole Fruit. We're not sure when the smoothie craze will end. But, you'll be less hungry if you chew your fruit rather than pulverizing your fruit in a blender.
4. Peanut butter. Full of heart-healthy mono-unsaturated fat, peanut butter is a simple way to get some protein at breakfast. Smear it on an apple or banana or enjoy it on toast.
5. Coffee. That's right. I said coffee. Coffee is high in anti-oxidants that help prevent diseases such as diabetes, gallstones and Parkinson's. Add some skim milk and cinnamon to sweeten the deal and boost calcium & protein content.

Not that:

1. Granola bars. Though they're quick and tasty, they don't offer much in the way of satiety (keeping you full) or nutrition. If they're chocolate coated, you're basically having a candy bar for breakfast.
2. Breakfast biscuits. Though a hot breakfast sandwich fills you up, if that egg is sandwiched between sausage and a biscuit, you're eating more fat than protein. Go for those on English muffins or whole wheat buns.
3. Bagels. We've got no problem with those cute, tiny whole wheat bagels. But the type you buy at the big box bakery stores (names withheld, but you know who you are), are really more like donuts than bagels. Most are made with white flour, cheese or cinnamon crumbles. Enjoy now and then, but not daily.
4. Shakes. Meal replacement shakes are great if they're replacing a meal. Unfortunately, because it's liquid, it may not keep you feeling full for very long (read- you'll be ready to eat your hand in a few hours). Chew your food!
5. Juice. Although fruit juice contains potassium and vitamin C, it can also carry a hefty calories load If you're trying to trim your waistline, delete juice and other sweetened beverages from your diet. Liquid calories don't turn off your hunger center like whole food. Pass the banana please!