Editor’s note: This story is one in a series to help you healthfully lose weight and build a habit of nutritious choices. Here we feature better breakfast swaps.
Weight gain and weight loss come down to basic math: 500 extra calories per day can result in 1 pound of weight gain per week.
Reversely, 500 less calories per day can result in 1 pound of weight loss per week.
When the average 2,000-calorie diet is filled with protein and fiber-rich foods, a person can healthfully lose weight while feeling full at the same time.
“Healthy swaps start with breakfast. Choose a lean protein and a serving of whole grain, such as an egg on an English muffin, to give you energy. Having eggs in the morning is a good way to sneak in some vegetables, too. For example, a veggie omelet,” said Jaimee Gregor, a Marshfield Clinic registered dietitian.
“Fiber also helps to keep you feeling full. Choose steel-cut oats over granola or consider putting a fiber-rich cereal in Greek yogurt for a homemade yogurt parfait.”
Beginning your day on the right foot can help you make healthier choices as the week goes on.
Calorie-cutting series: Start with breakfast
Start your path to healthier choices with these better breakfast swaps.