A Healthy Breakfast and a Healthy Weight

23 Oct 2014
POSTED BY Y Magazine

Y brings you all the tips and tricks you need to kick start your day in the best way possible

If you think skipping breakfast will help you to maintain a healthy weight, you might want to think again. In fact, the US-based website, choosemyplate.gov, recommends that everybody starts the day with a good breakfast. Here’s how to go about it:

Start with the basics

Eat a breakfast that helps you to meet your basic food group needs. People who skip breakfast often weigh more. Eating a nutrient-dense breakfast may help you lose weight and keep it off.

By choosing a balanced breakfast, you can get off to the right start and fill in the gaps in food groups likely to be missing in your diet. Milk is a perfect breakfast complement, yet many people around the world still fall short of their recommended daily milk servings.

Milk is packed with nine essential nutrients, including eight grams of high-quality protein. Along with building muscle and keeping bones strong, protein at breakfast can help keep you full and satisfied so you won’t feel hungry by mid-morning, helping people stick to their weight management plan.

Studies show milk drinkers and breakfast eaters have more nutritious diets and tend to be leaner than non-milk drinkers and breakfast skippers. And to cut fat and calories, opt for fat-free or low-fat milk – they deliver the same nutrient-rich punch for fewer calories and less fat.

For more breakfast tips and recipes, visit thebreakfastproject.com. Also, follow the Milk Life Campaign at Facebook.com/Milk, and Twitter.com/MilkLife.

Top 10 tips

1. Balance calories: The first step in managing your weight is to find out how many calories you need for a day.

2. Enjoy your food, but eat less: Take the time to fully enjoy your food as you eat it. Eating too fast may lead to eating too many calories.

3. Avoid oversized portions: Use a small plate. Portion out the foods before you eat and when dining out, choose a smaller option or even consider sharing a dish.

4. Food to eat more often: Eat more vegetables, fruits, whole grains and fat-free or low-fat milk and dairy products. These foods have the nutrients you need – including potassium, calcium, vitamin D and fibre.

5. Make half your plate fruits and vegetables: Choose red, orange and dark green vegetables for your meals. Add fruit as a dessert or even as part of a salad.

6. Switch to fat-free or low-fat milk: They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

7. Make half your grains whole grains: To eat more whole grains, substitute a whole grain product for a refined product – such as eating whole wheat bread or brown rice.

8. Foods to eat less often: Cut back on foods high in solid fats, added sugars and salt. These include cakes, cookies, ice cream, pizza and sweetened drinks. Use these as occasional treats, not every day foods.

9. Compare sodium in foods: Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread and frozen meals.

10. Drink water instead of sugary drinks: Cut calories by drinking water or unsweetened beverages. Fizzy drinks, so-called energy drinks and sports drinks are a major source of added sugars and calories.

Source: choosemyplate.gov

Recipe: Skillet Eggs and Polenta


Serve this morning meal with a glass of fat-free milk and a slice of whole grain toast to start the day right.


  • 1 cup sliced mushrooms
  • 1 cup red bell pepper, cut into strips
  • 1 cup courgette, halved lengthwise and sliced
  • 1 jar pasta sauce
  • 2 ½ cups low-fat or fat-free milk
  • ½ cup finely ground polenta or cornmeal
  • 2 tsp olive oil, divided
  • 4 eggs
  • Chopped fresh basil (optional)
  • Salt, to taste


  • Place a large non-stick skillet over a medium-high heat. Add mushrooms, bell pepper, and courgette, and sauté until vegetables soften slightly. Add the sauce and simmer to heat through. Reduce heat to low and keep warm.
  • Bring milk and salt to a boil in a saucepan. Slowly whisk in polenta, stirring constantly to prevent lumps from forming. Cook until thickened, or about five minutes. Remove from heat, cover and keep warm.
  • Heat oil in large non-stick skillet over a medium-high heat. Carefully crack eggs into the pan and cook to your preference.
  • To serve, divide polenta among four shallow serving bowls; top with the vegetables, sauce and an egg. Sprinkle with chopped basil if desired.

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