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Eat Well ·

Healthy Tip of the Week: Don't Skip Breakfast

By Stephanie E - Jenny Craig Reviewed by Briana Rodriquez, R.D.

Each week, we’ll highlight some of our favorite healthy habits and the benefits behind them. We’ll also share a quick and simple tip from Heather Lake, a Jenny Craig Health & Lifestyle Contributor, to help support your weight loss goals and inspire you throughout the day! This 12-week series will focus on everything from the benefits of eating breakfast to delicious ways to incorporate more protein into your meals.

 
 
 
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Video Transcript
Hi, I’m Heather Lake a health and lifestyle contributor for Jenny Craig. This is your healthy tip for the week: Don’t skip breakfast! Recent research has found that eating more, earlier in the day, may ward off hunger later in the evening. As you may feel less satiated at night, eating a hearty breakfast may help you counteract any tendencies to overeat in the evening. Opt for a healthy choice to start your day right! Some of our favorite breakfasts include whole-grain, unsweetened cereal with nonfat plain Greek yogurt or our Turkey Bacon & Egg White Sandwich on a multigrain bun. Don’t forget to pair your meal with a small serving of fruit!

What’s so bad about skipping breakfast?

Photo by Dani Rendina on Unsplash

oatmeal and fruit in a bowlYou’re running late for work and rush out the door without grabbing a bite to eat. Swamped with a mile long to-do list, you can’t find the time to eat anything until lunch. We’ve all been there — and feeling “hangry” isn’t exactly the best way to start the day. Skipping breakfast to save some time in the morning might not be beneficial for your health either, especially if you’re trying to lose weight. Instead, try to eat a healthy breakfast — it doesn’t have to take a ton of time to make! Here’s why you should eat breakfast — and the health benefits that could come along with it. Plus, our Registered Dietitian shares her tips on how to create the perfect morning meal. 

3 health benefits of eating breakfast

  1. It can support your weight loss efforts. If you’re skipping breakfast to lose weight, it could have a negative impact on your health. In one study, regularly skipping breakfast was associated with a higher risk of obesity.1 The good news is, "front-loading" your calories (eating more calories earlier in the day) may help you to feel more satisfied in the evenings and have a healthy effect on your hunger and satiety hormones, experts say.2
  2. You’ll work with your circadian rhythm and metabolism. Circadian rhythms are the body’s behavioral, mental and physical changes that follow a 24-hour cycle of light and dark (and eating with your natural rhythms may help support weight loss!).2,3  Your circadian rhythms also play a part in the way your metabolism works. When you eat breakfast, you’re fueling your body when your metabolism is working efficiently — people tend to burn more calories while they’re awake and active, compared to when they’re asleep.
  3. It may have a positive impact on your health. Studies suggest eating breakfast may be good for your health. In one study, people who ate breakfast experienced lower risk factors of cardiovascular disease4 and in another, they had a lower likelihood of developing Type 2 diabetes,5 among other benefits. Check out 10 more reasons why you’ll want to make breakfast a priority every morning!

What’s the best breakfast to lose weight?

When weight loss is your goal, a balanced meal that includes carbohydrates, lean proteins and healthy fats makes for an ideal breakfast, explains Jenny Craig’s Registered Dietitian Nutritionist, Briana Rodriquez. Try to include at least one food from each of these categories. (Here’s how to get the perfect portions every time!)

  • Carbohydrates: Vegetables, whole grains, a small piece of fruit
  • Lean proteins: Eggs, lean meats (chicken, turkey bacon, lean cuts of beef), fat-free cottage cheese
  • Healthy fats: Nut butter, avocado, olive oil


Looking for more healthy breakfast options? Jenny Craig can help! We offer a variety of delicious meals and personal support to help you work toward your goals!

 

Click here to find a meal plan that fits your lifestyle and goals. 

 

Sources:

[1] https://academic.oup.com/aje/article/158/1/85/174075#1553730
[2] https://www.cnn.com/2017/05/19/health/weight-loss-circadian-rhythms-drayer/index.html

[3] https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx

[4] https://www.nature.com/articles/ejcn2017116

[5] https://newsroom.clevelandclinic.org/2019/04/02/breakfast-skipping-linked-to-type-2-diabetes/

Stephanie Eng-Aponte

Stephanie Eng Aponte, Copywriter at Jenny Craig
Stephanie Eng-Aponte is a copywriter for Jenny Craig and has written for the health and wellness, tech, and environmental industries. Stephanie graduated from Rutgers University with a Bachelor of Arts degree in Journalism and Media Studies. They employ an “eat first, write later” approach to food blogging and enjoy the occasional Oxford comma. Outside of writing, you can find them photographing a muttley crew of rescue pups, brewing kombucha, or exploring San Diego.


Favorite healthy snack: green apple slices with sunflower butter

 

 

Reviewed by Briana Rodriquez, RDN

Briana Rodriquez, RDN at Jenny Craig
Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Briana’s philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs.


Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water (so refreshing!)

 

Quote

This article is based on scientific research and/or other scientific articles and was written by an experienced health and lifestyle contributor and fact-checked by Briana Rodriquez, RDN, Registered Dietitian Nutritionist at Jenny Craig.


Our goal at Jenny Craig is to provide the most up-to-date and objective information on health-related topics, so our readers can make informed decisions based on factual content. All articles undergo an extensive review process, and depending on topic, are reviewed by a Registered Dietitian Nutritionist (RDN) or Nutritionist, to ensure accuracy.


This article contains trusted sources including scientific, peer-reviewed papers. All references are hyperlinked at the end of the article to take readers directly to the source.

 


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