Hennepin County
Human Services and
Public Health Department
Health@Work
Newsletter Two
Be a breakfast champion
Eat breakfast, weigh less
Almost 90 percent of the successful
“maintainers” in the National Weight
Control Registry eat breakfast at least
five days a week. Why does eating a
healthy breakfast help you maintain
weight? It helps you make it to lunch
without snacking, avoid overeating
later in the day, and jump-start your
metabolism.
Start small
Most adults know that eating
breakfast is a healthy habit, yet some
skip it
because
they’re in
a hurry or
aren’t
hungry.
Skipping
breakfast can
actually backfire though, making you
much hungrier by the time lunch rolls
around (or sooner).
Commit to eating a nutritious
breakfast every day—even if you
do it on the run. Start small: Grab a
banana, apple, or glass of juice when
you get up. When that becomes a
habit, add small amounts of foods you
like. It’s easier to build the breakfast
habit if you use foods that appeal to
you. You’ll soon find yourself looking
forward to breakfast.
Bonus: Research shows that your kids
or significant other will be more likely
to eat breakfast if you do.
No time—eating on the go
Breakfast can be convenient,
flexible, and portable. There’s no
need to cook or eat at the table; you
can grab breakfast on the way out the
door. Keep foods on hand that are
quick, convenient, and easy to take
with you. (For ideas, see the list on
the next page.) No time? Get up just
five minutes earlier or set out your
breakfast the night before. FAST
Health starts at home
Research shows that eating even one
fast-food meal a week (including
breakfast) increases the risk of
gaining weight. Restaurant meals are
usually higher in calories and fat. On
the flip side, eating breakfast at home
(or taking it with you) will be healthier
and less expensive. FRUGAL
Did You Know?
A pastry the size of your hand
packs around 500 calories (about
one-quarter of a day’s calories).
NEWSLETTER ONE:
Weigh in regularly
NEWSLETTER TWO:
Be a breakfast champion
NEWSLETTER THREE:
Get moving with a smile
NEWSLETTER FOUR:
How much is enough?
NEWSLETTER FIVE:
Unplug to live more
NEWSLETTER SIX:
Without a doubt, plan it out
NEWSLETTER SEVEN:
Checking in: mindful eating
NEWSLETTER EIGHT:
Drive by the drive-thru
Does your breakfast include these building blocks?
•
Healthy protein — Include one or more protein sources.
Examples: peanut or almond butter; low-fat milk, soy, or rice
milk; low-fat yogurt or cheese; smoked or canned salmon; eggs; or
chicken or turkey sausage.
•
Fruits and vegetables — Enjoy brightly colored fresh, dried,
canned, or frozen fruit such as berries, citrus, grapes, cantaloupe,
kiwi, and mango. Don’t forget spinach, bell peppers, broccoli,
onions, and tomatoes for egg dishes.
•
Whole grain — Look for high-fiber (5 grams or more per serving),
whole-grain cereals; 100 percent whole-grain bagels, English
muffins, toast, or waffles; or oatmeal.
If Sunday brunch is any
indication, people love breakfast
foods! Why not eat breakfast for
dinner? Start a new tradition, and
try pancakes or eggs for dinner.
Options for a smart, easy (and tasty!) breakfast FAST
•
Leftover veggie pizza with fruit and a glass of milk — Try whole-grain crust.
•
Hard-boiled eggs — Boil half a dozen eggs on Sunday night to eat during the week.
•
Whole-grain toast, bagel, or muffin — Add peanut butter, sliced banana, honey, or low-fat cream cheese.
Take along an apple too.
•
Whole-grain waffles or pancakes — Make them over the weekend and freeze the leftovers. Grocery stores
also sell frozen whole-grain options.
•
Oatmeal (instant, rolled, or steel cut) — Add milk or yogurt, cinnamon, honey, berries, pecans, or dried
fruit. Option: Premake the oatmeal, and store it in the fridge in single-serving, microwavable containers.
•
Low-fat yogurt with berries, nuts, or whole-grain cereal — Try low-fat Greek yogurt for more protein
and a creamier texture.
•
Snack bag of dry cereal, walnuts, and dried fruit.
•
Part-skim mozzarella cheese, whole-grain bread, and some grapes.
•
Scrambled eggs, grated hard cheese, and sautéed leftover veggies in a
whole-wheat tortilla.
•
Shredded, reduced-fat cheddar and green apple slices in a whole-wheat
tortilla.
•
Low-fat cottage cheese, sliced peaches, or blueberries, and a drizzle of
honey in a whole-wheat tortilla.
•
Smoked salmon, a slice of tomato, and a little whipped cream cheese on
pumpernickel.
•
Leftovers from last night.