Say farewell to the fast food places that beckon you on your way to work, and begin to make smarter choices at home instead. Consider breakfast as the way to fuel your day. A donut just won't do the trick. A sausage and egg biscuit will weigh you down, not get your motor running. If you think of breakfast as setting the course for the rest of your day, you'll start thinking healthy instead of fast, cheap, and convenient.
calories. (Almost half of the fat found in breakfast potato dishes comes from the fat used to cook them.) If you can't have eggs without a breakfast meat alongside, choose Canadian bacon -- you could save hundreds of calories over the course of your sittings.
If you're used to putting butter or margarine on your toast along with jam, preserves, or jelly, try skipping the fat-laden spread and just add the fruity stuff. You may find your toast is just as tasty without the added fat.
Keep an eye on your intake of fruit juices. One 6-oz. glass of fruit juice will run between 80 and 100 calories. Before you drink juice, have a tall glass of water - you'll end up drinking less juice. Better still, instead of drinking your fruit, have the real thing. Juice causes your blood sugar to spike and insulin to surge, which can stimulate your appetite. Whole fruits are a good source of fibre, which can help curb your appetite.
If you go to a restaurant for breakfast, ask if you can order items from the menu a l cart
e, such as eggs without the usual side
of bacon. Don't be afraid to ask for substitutions, such as egg whites for whole eggs, or even request items that aren't on the menu. Healthier choices like yogurt, fruit, a whole wheat bagel, or cottage cheese may be available on request. Just say no to side orders at restaurants. Home fries, hash browns, breakfast meats, and butter-laden grits are diet downfalls. They're all high in fat, sodium, and
a
Omelettes can be a good choice if you use egg whites. If you prefer, use one whole egg and two egg whites; you'll still consume fewer calories, less fat and less cholesterol than using whole eggs alone. Reduced-fat cheese is much better these day (my pick is Kraft 2% reduced-fat shredded cheddar.) Or, try forgoing it altogether and load up with lots of vegetables instead. Avoid adding bacon or sausage; you'll add lots of fat, calories, and sodium if you do.
Muffins, croissants, donuts, biscuits and cinnamon buns should only be an occasional indulgence. Also be careful about non-fat varieties when you do splurge - they often contain more sugar than their regular counterparts, as well as
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