Breakfast is the KINGPIN of your food choices for the entire day. So how, exactly, did we become a bunch of cereal and fruit eaters when it comes to breakfast? Was it the cholesterol scares of eggs, butter & bacon or some conspiracy of breakfast cereal manufacturers to sell more refined sugar and grain? Or was it the quest for a simple meal, a la “Pour the Milk?”
Regardless of the trends, the latest research points to breakfasts that have a higher level of satiety lead to less calorie consumption over the course of the day: In a recent research study by the American College of Nutrition subjects that ate an egg based breakfast vs. a bagel based breakfast ate less food (to the tune of several hundred calories!) throughout the course of the day and felt more full. Here is a link to the abstract: http://www.jacn.org/cgi/content/abstract/24/6/510
My favorite, most satisfying breakfast is similar to huevos rancheros: Eggs, beans, & salsa. This is my go-to breakfast any time I know that lunch is a long way away and I’ll be working hard. I support the idea that any combination of eggs or meat, beans and vegetables are a great start to the day.
Here is a simple way to look at breakfast promoted by Timothy Ferris in ‘The Four Hour Body’ from a new perspective that places the emphasis on satiety:
1. Proteins:
- Egg whites & 1-2 whole eggs for flavor
- Chicken breast or thigh
- Grass-fed organic beef
- Fish
- Pork
- Lentils
- Black beans
- Pinto beans
- Red beans
- Soy beans
- Spinach
- Asparagus
- Peas
- Green Beans
- Mixed vegetables
- Cauliflower
- Broccoli
Let’s just start with breakfast and see what happens.
Brief Disclaimer: xo fitness, LLC and employees do not claim to be dieticians and cannot render specific nutrition advice related to a medical condition or provide detailed nutritional analysis. Individuals seeking these services should see a registered dietician. The information provided here is intended to reflect healthy eating habits as promoted by the USDA’s ‘My Food Pyramid’.
