A healthy living blog from Marshfield Clinic Health System

Lose 1 pound per week: Start with breakfast swaps

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.


Better Breakfast Swaps, Calorie-cutting infographic 

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  1. Jan 25, 2018
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