#56 - Kylie's Eating101: Breakfast

You probably heard it countless times that breakfast is the most important meal of the day

A misconception is that if you skip breakfast, you save calories 

and thus yay weight loss! right? NO.

Firstly, majority tend to eat more later in the day 

and snack on unhealthy snacks in between to make up for missing breakfast

Secondly, by missing breakfast, your metabolism isn't able to function properly

After a long night of sleep, your metabolism has considerably slowed 

and it needs to have food in the stomach to 'wake up'

so by missing breakfast, you're foregoing calories that can be burnt by metabolism

Thirdly, without breakfast means less energy means less moving 

thus foregoing potential calories again

any morning exercise will also be affected 
because you are not performing at your optimal level

so I strongly urge you to have breakfast despite being in a rush or simply not hungry

A recommended breakfast would be about 300-400 calories 

and consisting of both carbs (for energy!) 

AND protein and some healthy fats to help the fullness last longer till lunch.

here are some ideas:

these can all be made the night or a few nights before 

for those who have no time in the morning

#1 oatmeal (original rolled not quickcook not instant)

with low-fat or skim or soy milk

add fruits as toppings to sweeten things up!

and you can vary fruits daily to add some excitement

personally I like berries, little nutritional powerhouses ~35 calories / 100g

and who say oatmeal has to be sweet?

it's a perfect substitute for rice and I even eat it with leftovers from dinner

I buy Quaker's Whole Rolled Oats from NTUC

130 calories for 35g of raw uncooked oats

try to stick with portion sizes approx 5 spoonfuls is good

#2 yoghurt with fruits

stick with unsweetened unflavored yoghurt

#3 EGGS - universal favorite

easy to find nearly everywhere

soft-boil (just skip the dark soy sauce yeah)

hard-boil, poached, scrambled, sunny side up etc. watch the oil

add in some vegetables e.g. mushrooms, tomatoes, spinach...

contrary to popular belief, egg yolks are good for you 

most of the protein in eggs are in the yolks, not forgetting an important nutrient, Choline 

&1 egg only has approx 65 calories try to stick to 2 a day

#4 sweet potatoes - personal favorite 86 cal per 100 gm

steamed approx 30mins  or baked approx 60mins or more

just pierce a fork through to determine if its cooked

if it pierces easily, means its done!

add an egg or drink some milk for protein alongside :)

p.s. invest in a food weighing scale if you are really determined on tracking calories!

I have a cup of black coffee (no sugar no milk) in the morning  daily too just to perk me up

EAT YOUR BREAKFAST

Kylie Y.