How agonizing is it to take the time to eat breakfast during your morning craziness – only to notice your stomach grumbling again within the hour? What you’re eating may be to blame – even if you think you’re making a smart choice. Elisabetta Politi R.D., nutrition director at the Duke University Diet and Fitness Center, shares five common breakfasts that are seriously lacking in the hunger-crushing department.
Cereal Topped with Fruit and Skim Milk
While one cup of a whole-grain cereal combined with a half-cup of skim milk and some fruit is a well-balanced meal (you get some fiber and protein), it’s likely to be too low in calories and fat to really keep you satisfied. Plus, the amount of protein and fiber you’ll get simply isn’t enough to keep you full for longer than an hour. Try using low-fat milk or Greek yogurt in place of skim milk (one study found that people who consume very little dairy fat are actually more likely to be obese) and topping your cereal with some nuts.
Frozen Waffles Drizzled with Syrup
There are certainly whole-grain waffles and all-natural syrups that make good components of a healthy breakfast – but in general, this meal is too heavy on simple carbohydrates. They give you a short boost but won’t provide long-lasting energy. If you can’t part with the convenience of a frozen meal in the morning, consider something more along the lines of this berry wafflewhich, which is made with a whole-grain waffle, peanut butter, and berries.
A Banana and a Cup of Yogurt
This morning meal is nutritious and low-calorie, but all of the carbohydrates in these foods come from lactose and fructose: simple carbohydrates that are quickly digested and absorbed and might not carry you through until lunchtime. Switch to Greek yogurt, which has more protein and less carbs than the regular kind – and will therefore be more satisfying.
Whole-Wheat Toast With Jelly
Its certainly easy to grab and go, but this option doesn’t have enough protein or healthy fats to keep hunger at bay for long. Swap out jelly for avocado – each half will give you two grams of protein and more than 10 grams of healthy fats.