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Nutritionists Reveal What to Eat at Lunchtime to Lose Weight

Another Reason You Should Be Eating Breakfast

If you've been skipping breakfast, despite all the health benefits it offers, here's yet another reason that you may want to get up ten minutes earlier to enjoy breakfast each morning.

New research has found that eating breakfast reduces your risk for heart attack, stroke, type 2 diabetes, and heart failure. Compared with having your first morsel of food later in the day, eating something in the morning creates smaller rises in blood sugar and insulin after all the meals you eat for the rest of that day. This does not mean you should start the day with a high-fat or high sugar meal — you should really focus on a breakfast that is heavy in whole grains, fruits, and healthy protein sources. For a list of breakfast ideas that fit into the requirements just


  • A bowl of steel-cut oatmeal topped with fruit and walnuts
  • A bowl of high-fiber, whole-grain cereal such as Fiber One, Kashi Autumn Wheat, or Cheerios with milk and sliced banana, strawberries, blueberries, or other fruit
  • 6 or 8 ounces of 1% yogurt with blueberries and sunflower seeds
  • A whole-grain English muffin with peanut butter
  • an omelet made with one egg and one egg white, or egg substitute, served with whole-grain toast and orange slices
  • A smoothie made with milk, yogurt, orange or pineapple juice, strawberries or blueberries, and banana, plus some oat bran, ground flax seeds, or wheat germ for extra fiber and healthful oils

I'm feeling happy that my morning bowl of Cheerios with a banana is protecting my heart. I always knew it was doing some good, but I like having research to back it up. Do you usually eat a breakfast that falls into the suggested requirements?


Join The Conversation
shainazalma shainazalma 8 years
Thanks for the great brekafast info :) Just in case you're looking for some other simple, healthy & organic breakfast options to grab on the run in the morning, consider Van's Organic Frozen Waffles. Made from all natural ingredients, these waffles are free of dairy, eggs, trans fat and preservatives. They also have wheat free varieties, mini sized waffles rich in calcium for kids, or a great 97% fat free option. Or, keep in mind Eggology's new organic Hardboiled Eggs or their On-the-Go Egg Whites - organic scrambled egg whites ready in 95 seconds in the microwave. In addition, Barbara’s Bakery has a range of all-natural and organic cereals and bars that might be of interest, such as their Puffins, Weetabix, Ultima or Shredded cereals. More info at, & Here’s to a healthy & happy breakfast. -Shaina with the team at Barbara’s Bakery, Van's Intl. Foods & Eggology
danceintheerain danceintheerain 9 years
I'm addicted to these scones that this shop up the road makes... And before anyone jumps down my throat, they're whole-wheat, made with fish oil and soybeans, and they're HUGE and only have 185 calories and 4 g of fat. there's no milk or butter or anything in them, but you'd never know the difference. Of course I also like ezekiel 4:9 almond cereal with milk or fage yogurt and fresh fruit... And oatmeal is wonderful with flax, almonds, and some blueberries.
Puzzle2397 Puzzle2397 9 years
I'm boring too, Spectra. I have to have my daily morning bowl of oatmeal =)
Spectra Spectra 9 years
I love my oatmeal. Call me boring, but it works for me, so I eat it all the time.
rpenner rpenner 9 years
I never used to be able to eat breakfast because I can not eat as soon as I wake up. But now instead of skipping breakfast I just eat it at the end of my morning routine. That way I don't have to eat as soon as I get up but I'm still starting my day off right. Now I couldn't imagine not eating breakfast. I love breakfast!
DeviousMuse DeviousMuse 9 years
Before I workout in the morning, I always have something like a Larabar or Balance Bar to get my metabolism going. After I've come home, showered and gotten ready, I have my Kashi Go Lean with some light vanilla soy milk (and sometimes half a banana) on my way in to work. That easily keeps me satisfied until 12:30 or so when I head out for lunch.
Leenie11 Leenie11 9 years
I'm sorry but who are these people that don't eat breakfast!? I feel like I constantly read how important it is to eat breakfast, and its completely a no brainer. I honestly have more compasion for people that skip lunch because they are swamped at work and suddenly its 3pm and they missed lunch, I mean who doesnt wake up and feel the slightest bit hungry or thirsty in the morning - its been about 8 hours since your last meal!!!!
kia kia 9 years
What is an ideal time frame you should be consuming calories after you wake up? With one hour? Within two hours?
aimeeb aimeeb 9 years
cvandoorn cvandoorn 9 years
Hmm...I love breakfast. And it varies daily. Some days I have oatmeal, some days I have cereal, some days I have that whole grain English muffin with peanut butter. When i'm really hungry I make a one egg scramble with 2 pieces of turkey bacon. I always try to incorporate some protein in the mix.
MindayH MindayH 9 years
Hadassah - I eat the same...but with sunflower seed butter instead of peanut...and yes it has changed my life. I love the feeling when I wake up and am a little hungry, cause usually it is because I worked out hard the day before - so satisfying!
Lovely_1 Lovely_1 9 years
I do now! And really, I couldn't live without it! I never use to eat breakfast, but I started making myself (even though i wasn't hungrey). I have SO much more energy throughout the day and it's nice to take 15 minutes in the morning just to eat and read my e-mails :)
caernarvan caernarvan 9 years
I'm terrible at eating breakfast. I have to eat a piece of toast with peanut butter before I run or bike, but on off days I always forget. Although recently I've been eating greek yogurt with honey. How's that for breakfast?
Tutta Tutta 9 years
I love my Kashi Go Lean Crunch cereal with frozen blueberries! It fills me up and the blueberries make the milk stay nice and cold...hehe I have to agree with the peanut butter addicts though, it's hard to pass up toasted anything with some pb on it!
gooniette gooniette 9 years
i just started eating breakfast regularly about a week ago. whole grain cereal with walnuts, raisins and dates and organic soy milk. it feels really good to not be hungry all morning. now, i just have to figure out how to avoid late night snacking...
lemuse20 lemuse20 9 years
Check :D that's about what I eat already, I love oatmeal (pats self on back)
bengalspice bengalspice 9 years
I'm an oatmeal addict.
jessie jessie 9 years
i gotta have breakfast. thats one meal i can't live without!!! i like the english muffin or toast w/p-nut butter. fills me up until lunch.
hadassah hadassah 9 years
i'm stuck in a [delicious] rut... whole grain english muffin with peanut butter and banana. Try it... it will change your life!
uptown_girl uptown_girl 9 years
Thanks for the great breakfast suggestions!!! I get in the rut of having cereal every day (usually Kashi). This morning I am out of milk, so I had oatmeal (not steel cut, rolled) with strawberries & blackberries. And I might have 2 True North nut clusters before I head out the door. And I cannot function without breakfast either! I think I'll pick up sunflower seeds & ground flax seeds next time I'm at the store!
Hollie86 Hollie86 9 years
whoa! i totally had 5-grain oatmeal topped with strawberries, walnuts and milk! I need my breakfast!
juliefischer juliefischer 9 years
I cannot function w/o breakfast! Yay my breakfast fits the requirements :)
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