Benefits of Breakfast

February 1, 2017



Eating breakfast can help jump-start your metabolism, but what you choose to eat can help you drop pounds even faster. High-fiber foods help satiate hunger longer, which makes you less likely to reach for bad-for-you snacks later.  Here are some tasty, filling ideas.


1.  Whole grains aren't just for dinner — flavor them sweetly for breakfast. Take a cup of cooked quinoa, add a little maple syrup and cinnamon, and top with Greek yogurt, tons of diced fresh fruit, and nuts for a filling, fiber-packed bowl. Not into quinoa? Try amaranth, buckwheat, farro, or even brown rice.


1 cup cooked quinoa

1 teaspoon maple syrup

1 teaspoon cinnamon

5.3 ounces nonfat strawberry Greek yogurt

4 medium strawberries, sliced

1/2 medium apple, diced

2 tablespoons walnuts

Total fiber: 11 grams


2.  You can never go wrong with a bowl of oatmeal for breakfast but you can add a few more things to it to increase the fiber content even more.


1/2 cup rolled oats

1/2 cup unsweetened applesauce

1 cup blueberries

1/2 tablespoon flaxmeal

8 almonds, chopped

Total fiber: 11 grams


3.  You can also drink your fiber.  Try this tasty smoothie.


5.3 ounces nonfat blueberry Greek yogurt: 0.5 grams

1/2 cup blueberries

8 medium strawberries

1 medium banana

1 cup raw spinach

1/2 tablespoon peanut butter

1/4 cup cannellini beans

Total fiber: 11 grams


4.  For a quick, high-fiber breakfast, go for nut butter on toast. Almond butter has more fiber than peanut butter, and if you top it with fresh fruit instead of sugary jam, the fiber content will be even higher.


2 slices whole-wheat bread

2 tablespoons almond butter

1 medium banana, sliced

Total fiber: 11grams



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