7 Ways to Avoid Making Breakfast Mistakes

orange juiceYou already know all about the importance of breakfast, but this incredibly important meal can cause weight gain if you start your morning off on the wrong foot. Dr. Lisa Davis, Vice President of Scientific and Clinical Affairs at Medifast, has some suggestions to help you avoid breakfast no-nos.

Think Before You Eat. The donuts and bagels in the break room might look delicious, but according to Davis, you might want to “stop, get centered, take a deep breath, and focus on your health goals” instead.

Don’t Go For The Juice. According to Davis, “a healthy serving of orange juice is about as much as you could squeeze out of one orange. A better idea may be to have a glass of water and eat the orange itself: Whole fruit offers you all the vitamins and minerals of the juice, along with tummy-filling fiber that can help tame hunger pangs during lunch.” Many store-bought brands tend to be full of sugar.

Fill Up With Healthy Food. Sugary pancakes and waffles might not be the best way to start your morning, according to Davis. You’re much better off with whole grain toast or cereal, and protein in the form of low-fat or fat-free yogurt, lean meat, or egg whites, says Davis.

Don’t Give In To Temptation. Davis suggests avoiding sugary cereals, toaster pastries, bagels, and cinnamon rolls, even though they might be tempting, since “they’re likely to cause a spike in blood sugar, followed by a low-energy crash and hunger, which can cause a snack attack by mid-morning.”

Coffee Can Be A Good Thing. Even if you want to eat a healthier diet, you don’t necessarily have to give up your daily java. According to Davis, “unless you have sensitivity to caffeine or a medical condition that makes it unwise to consume it, coffee can be a delicious and natural way to boost your mood and your brain function.” However, “if you need more than a cup or two to get going in the morning, you may be sleep-deprived. Coffee is not a substitute for actual zz’s,” says Davis.

Skip The Coffee Add-Ons. While a cup of joe can help to boost your mood, adding sugar, flavored syrups, and whipped cream can turn your java into a nightmare of calories that can add up quickly. Davis suggests taking some of the sugar and fat out to keep your morning cup light and stripped down from all the extra add-ons.

Be Prepared. If you hit the snooze button a few too many times, you might find that you’re running too far behind to even remember grabbing breakfast on your way out the door. Davis recommends planning ahead for days like this with nutritious snacks in the car, at your office, or at your desk at all times. 


Always consult your chiropractor or primary care physician for all your health related advice.

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