Lose 1 pound per week: Start with breakfast swaps

Jan 17, 2018

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.

Print breakfast swaps

4 responses to “Lose 1 pound per week: Start with breakfast swaps”

Randy Ullmer

Jan 25, 2018

Glad we finally got past the Margarine vs. Butter as "healthier" food topic! I think we need to be studying fat metabolism in the body for skim vs. 2% whole. Removing calories alone is not everything being saved over metabolic function and absorption needs in the body.

Reply
Julie

Jan 18, 2018

Don't swap regular milk for almond "milk". Look at the ingredients for both, if you can't pronounce it or know what it is without looking it up in the dictionary, you shouldn't put it into your body! Almond "milk" has ingredients that are not natural, milk does! Also, it's not milk it's almond juice, you don't milk an almond! Almond milk has no place in the dairy case, because it's NOT dairy. I can't believe you would have this as a suggestion for dairy drinkers, terrible, absolutely terrible!

Reply
1. Kirsten Shakal, Shine365 Editor
  
  Jan 19, 2018
  
  Hi, Julie. We echo much of what you said here: https://shine365.marshfieldclinic.org/wellness/healthy-milk-substitutes/.
  
  Thank you for sharing your feedback and reading Shine365. -Kirstie
  
  Reply
2. Rosemary Johnson
  
  Jan 25, 2018
  
  Good points Julie. Thanks for bringing them into the conversation. I agree with you.
  
  Reply