Instead of this all-carb, sugary breakfast which can lead to fatty cravings later in the day top your toast with something packed with protein, which will help you feel fuller longer, like peanut or almond butter. Get the recipe from Well Plated.7. You eat fruit-flavored yogurt
Some fruit-flavored yogurts can have more grams of sugar than a Twinkie. Instead, add your own berries or chopped fruit or a small amount of sweetener like maple syrup or honey.
1. YOU OPEN NEW CEREAL FROM THE TOP OF THE BAG
Cereal settles. If you want to get to the clusters and larger pieces (read: the good stuff), flip the bag (or entire box) before you open it. Bonus: You won’t be stuck with a bowl full of crumbs when you reach the bottom.
2. YOU REACH FOR LOW-FAT EVERYTHING
Maybe in the 90s, but not in 2015: Some fat is good for you and helps your body register as being full (i.e. not another bite, please!). Eating skim dairy like yogurt and milk in the morning doesn’t help curb your hunger; it’s just filler.
3. YOU PREP OATMEAL IN THE MORNING
COURTESY OF TASTES OF LIZZY T’S
Overnight oats can be a busy weekday morning’s savior. In a mason jar or bowl, stir together oats with milk or yogurt, add a drizzle of honey, and let the mixture soak overnight. In the morning, top with whatever your heart desires (fruit! nut butters! chocolate chips!).
Get the recipe from Tastes of Lizzy T’s.
4. YOU POUR CEREAL FROM THE BOX
GETTYThat big bowl of cereal you scarf down every morning? It could be three times the recommended 1 cup serving size. Keep portions in check by scooping cereal with a measuring cup.
5. YOU POUR CEREAL BEFORE MILK
GETTY
This makes it hard to see how much milk you’re pouring, so you almost always end up with a pool of it at the bottom of the bowl. For a better cereal-to-milk ratio, pour the milk first, then top with a scoop of cereal.
6. YOU TOP YOUR TOAST WITH JAM
COURTESY OF WELL PLATED
You’re better than basic. Instead of this all-carb, sugary breakfast—which can lead to fatty cravings later in the day—top your toast with something packed with protein, which will help you feel fuller longer, like peanut or almond butter.
Get the recipe from Well Plated.
7. YOU EAT FRUIT-FLAVORED YOGURT
Some fruit-flavored yogurts can have more grams of sugar than a Twinkie. Yup. Plain yogurt already has naturally occurring sugar, so best not to up that with pre-packaged added sugars from jams and syrups. Instead, add your own berries or chopped fruit or a small amount of sweetener like maple syrup or honey.
8. YOU DRINK JUICE
Sure, waking up and downing a glass of OJ beats a soda, but fruit juice still has a boatload of sugar—some 20-plus grams per standard 8-ounce glass. What’s more, studies show that people who wash down their bacon and eggs with a sugary beverage won’t feel as full if they had eaten those calories for breakfast.
9. YOU SKIMP ON PROTEIN
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You already know skipping breakfast altogether is never a great idea. But not getting enough protein can be equally dangerous: Your body needs the nutrient to prevent that 10 a.m. trip to the vending machine and hold you over until lunch. What’s more, people who eat a breakfast higher in protein (about 35 grams) eat less throughout the day and tend to weigh less.
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