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11/07/2012 17:05:03
Eat breakfast and reduce your waistline!
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Have you ever woken up late and decided to skip breakfast in order to save time? Or is skipping breakfast part of your routine?

Many people skip breakfast regularly for various reasons; being late for work, not feeling hungry or simply for lack of planning. Many others choose to start their day with a cup of black coffee or tea to save themselves calories for later, or may even think that a big Tim’s double-double or a venti latte is a good breakfast meal.

Could skipping breakfast be affecting your waistline?

Absolutely! Even though one may save some calories from a skipped meal in the morning these are often overly compensated later once hunger hits you and candy bars, chips, chocolate and foods of the like are what you reach for.

When you eat breakfast in the morning you are literally breaking the fast from overnight and fuelling your body and metabolism to work optimally throughout the day. A clinical trial published by the American Journal of Clinical Nutrition: “The role of breakfast in the treatment of obesity: a randomized clinical trial” suggested that eating breakfast helped reduce dietary fat and minimize impulsive snacking and therefore may be an important part of a weight-reduction program.

Though beginning your day with any food is often better than no food, be cautious when selecting your breakfast. A bagel with cream cheese will cost you as much as 404 calories and a whopping 15.5 grams of fat. Add a medium coffee with double cream and double sugar and you’ve gotten yourself 744 calories! That’s almost half of most women’s recommended daily intake! Be careful too with breakfast cereals and cereal bars as they can also be packed with calories and added sugars.

Starting your day with a light meal doesn’t have to be complicated or take too much time in the morning. Since protein eaten at breakfast leads to a sustained feeling of fullness and better blood sugar management throughout the day, I encourage a protein-rich breakfast; here are some quick and tasty ideas:

  • Oatmeal cooked with water, buckwheat, flaxseed, chia seeds and a sprinkle of cinnamon. Top it off with half a cup of fresh berries.
  • Scrambled eggs with half a cup of chopped fresh spinach, tomatoes or any other of your favorite vegetables.
  • Fruit smoothie; breakfast on the go that takes just a couple of minutes to prepare! Blend some of your favorite fruits with nuts and water or milk. See my favorite recipe below.
  • Whole grain toast with 1-2 tbsp. of almond butter and an apple.

Starting your day with a nutrient-rich breakfast will not only provide you vitamins, minerals and an energy boost to help you face your day, but also help you feel more alert, focused and prevent you from hunger which may lead to overeating throughout the day.

Strawberry Cocoa Pistachio Smoothie

2/3 cup fresh or frozen strawberries
2/3 cup milk beverage (soy, coconut, rice) or water
2tsp unsweetened cocoa powder
Stevia to taste

Blend all ingredients in blender. Add 2tbsp soaked pistachios and blend to desired texture. Enjoy!


Schlundt, D.G et all. "The role of breakfast in the treatment of obesity: a randomized clinical trial". The American Journal of Clinical Nutrition, 1992; 55 no. 3 645-651.

The nutritional information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any client-nutritionist relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

Yours in Nutrition,
Flávia Roberta Martins Young
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