CHOOSE THE BEST BREAKFAST FOOD

Food and Nutrition

CHOOSE THE BEST BREAKFAST FOOD

 http://www.menshealth.com

 

 

Pancakes

"One Belgian waffle can have more than 600 calories," says Mike Roussell, founder of Naked Nutrition Network. "Try whole-grain pancake mix, or add some flaxmeal to regular mix to boost the fiber and nutrients." And ditch the syrup—it's too easy to let a drizzle turn into a downpour when you're using a plastic bottle shaped like a woman. Use unsweetened fruit spread for a healthy, low-calorie topping instead.

Sausage

"While bacon is a staple for many low-carb dieters, the low-protein, high-fat content makes it a no-go. Sausage is a leaner, nitrate-free, protein-packed side," Roussell says. Our links pick: Al Fresco Sundried Tomato & Basil Chicken Sausage—it's loaded with flavor and light on calories.

Oatmeal

Don't let the hippies fool you: Granola isn't health food. One cup has around 600 calories and 24 grams of sugar. A Burger King Hershey's Sundae Pie has lower stats. Go for a bowl of steel-cut oats, which contains 8 grams of soluble fiber—twice as much as instant rolled oats—to leave you satisfied until lunch. If you're craving sweetness, add some berries and a teaspoon of honey.

Tea

Both morning-boosters may contain disease-fighting antioxidants, but if your Starbucks order is longer than Lindsay Lohan's rap sheet, that single venti, two-pump peppermint, mocha with whip will sink your diet. Try a no-calorie cup of Mighty Leaf Organic Earl Grey instead. It's so flavorful you won't even have to add milk or sugar.

One Whole Egg

Skip the yolk, and you're missing out on protein and vitamin B12, which is necessary for fat breakdown and muscle contraction. Plus, researchers at the University of Connecticut discovered that men who ate three large whole eggs per day increased their HDL (good) cholesterol by 20 percent without impacting their LDL (bad) cholesterol. Guys who ate a cholesterol-free, fat-free egg substitute saw no changes.

Shredded Wheat

You know to avoid any cereal with a cartoon spokesperson, but to make sure your breakfast is healthy, you need to take a closer look at the box. Whole-grain cereals may lower your risk of heart failure, according to the Physicians' Health Study. People who ate a high-fiber bowl 2 to 6 days a week were 22 percent less likely to develop heart failure than those who didn't. Scan your cereal's ingredients to be sure the first thing listed is whole-grain wheat, oats, or bran.

Milk

Two simple reasons: First, OJ's acidity can ruin your teeth. According to a University of Rochester study, having a glass daily for 5 days reduces the hardness of your choppers by 84 percent. Second, milk may help you lose weight. New Zealand researchers found that people who drank moo juice instead of fruit juice at breakfast felt fuller and ate 55 fewer calories at lunch. The scientists speculate that milk's protein is more filling than the carbs in fruit drinks.

Whole-Wheat Bread

"Due to the higher fiber content, eating a small amount of good carbohydrates, such as whole grains, means you'll be less likely to hear your stomach growling 2 hours before lunch," says Leslie Bonci, M.P.H., R.D., food nutritionist for the Pittsburgh Steelers. Don't be fooled by "multigrain" labels, which may still contain refined grains. For fewer carbs, replace your toast with a tortilla (try a peanut butter and banana wrap for a fast bite).

Leftover Pizza

Bachelor's rejoice! Pick the pie and you'll at least start your day with a vegetable (the tomato sauce), plus a little protein (the cheese), says Cassandra Forsythe, Ph.D., a nutrition researcher at the University of Connecticut. The donut's loaded with trans fat, which raises LDL (bad) cholesterol, and suger, which will cause your energy levels to plummet in an hour or so—and your belly to start rumbling then, too. All the more reason to tip your delivery person well.

Low-Fat Cottage Cheese

One 4-ounce serving of low-fat cottage cheese provides you 15 grams of high-quality protein and no sugar. The same amount of low-fat yogurt only provides 5 grams of protein and is often infused with sugar or corn syrup, which increase your levels of insulin, a hormone that sends your body into fat-storage mode. If you prefer yogurt, make sure it's plain.

Egg McMuffin

If you must pick up breakfast from a drive-thru, head for the golden arches instead of Dunkin' Donuts. Raisins don't automatically make for a healthy breakfast—and eggs and cheese don't make for an unhealthy one. The McMuffin delivers an even dose of fat, protein, and carbs (12 grams, 30g, and 18g) that will keep you more satisfied than the carb-dominant bagel, Forsythe says.