The Healthy Breakfast Makeover

Categories: Nutrition

The Healthy Breakfast Makeover:

Eat This Not That

They say that breakfast is the most important meal of the day. I don’t know who “they” are, but I think we can all agree that yummy breakfast foods can be craveable no matter what time of day. While it can be difficult to restrain yourself when indulging on those less than healthy favorites (bacon, cinnamon buns, and more bacon), it can also be equally difficult to decipher between which foods truly are healthier choices.

When You Just Gotta Have Carbs

Eat This!

Sprouted Grain Toast with Peanut Butter

Not That!

Whole Grain Bagel with Butter

The savory swap provides eight grams of healthy protein, four grams of satiating fat and will save you nearly 80 calories a day.

Feeling Fruity?

Eat This!


Not That!

8-Ounce Glass of Orange Juice

A piece of fruit not only costs a lot less than a carton of juice but also provides more belly-filling, health-promoting fiber for a fraction of the calories and sugar.

Seriously Cereal

Eat This!

High-Fiber, Low-Sugar Cereal

Not That!

Low-Fiber, High-Sugar Cereal

High sugar cereals can mess with your blood sugar and leave your stomach growling soon after you’ve finished eaten. They’re also lower in vitamins, minerals, fiber and muscle-building protein than their grown-up counterparts. Not sure which cereals meet the mark? Here’s a list for your view pleasure.

In a Creamy Mood?

Eat This!

Greek Yogurt with Fresh Fruit

Not That!

Fruit-Flavored Greek Yogurt

There is a big difference between fruit-flavored and fresh fruit primarily when it comes to sugar count. Swap your fruit-flavored yogurt (which could easily be filled with 30 grams of the sweet stuff) for a plain, low-sugar variety like Fage 2%. To add a hint of flavor, top it off with your favorite berries  that have naturally occurring chemicals that aid weight loss.

Did Someone Say Bacon?

Eat This!

Traditional Pork Bacon

Not That!

Turkey Bacon

If the world could be ruled by meat, I’m pretty sure it would be bacon. For those bacon lovers out there like me, you’re in for good news! Sure, ditching the pork saves you 13 calories and a gram of fat per slice, but its poultry replacement is packed with excess sodium. Starting your day with all this salt will cause your body to retain water, plus pork offers more satiating protein and heart-healthy monounsaturated fats than turkey versions. Bear in mind that no matter which option you add to your breakfast plate, serving size matters. Stick to two or three slices per morning. Yes, I know it will be an eternal struggle.

Get a Crackin’ Start to Your Morning

Eat This!

Whole Eggs

Not That!

Egg Whites

Earlier this year, the 2015 Dietary Guidelines Advisory Committee dropped their longstanding recommendation to limit dietary cholesterol—a nutrient that’s abundant in the yellow center of eggs—due to countless studies confirming that this nutrient has little effect on blood cholesterol levels. In fact, the yolk contains choline, a fat-fighting nutrient that can whittle your waistline, making whole egg dishes a definite Eat This!

Do you use a meal replacement or calorie counting app?

Please share it in comments section below and we’ll send you a very stylish Healthy West Orange hat!

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