Protein-Rich Breakfast Reduce Cravings
New research from the University of Missouri-Columbia shows that people who eat protein-rich breakfasts have fewer cravings eat fewer high-fat and high-sugar meals in the evening compared to people who do not eat breakfast or people who eat breakfast cereal. Liz Vaccariello, author of the five-time New York Times bestseller The Flat Belly Diet! recommends ways to increase the amount of proteins for breakfast.
Fruit smoothies and yogurts are a good way to start the day, and these flavorful treats can be made more nutritious by sprinkling two tablespoons of ground flaxseed on them to add three grams of protein and omega-3 fatty acids to your breakfast.
The author recommends eating a cup of quinoa instead of oatmeal to gain eight grams of protein. It can even become more flavorful and healthier by adding fat-free milk, flaxseeds, walnuts and fresh fruits.
One can also turn lunch into breakfast by eating a tuna sandwich or smoked salmon on whole wheat toast instead of having just toast with butter or cream cheese. A can of tuna provides about 25 grams of protein, which can be divided into two servings.
She also shares a simple egg recipe from the New York Times best-selling book, The Digest Diet, which combines one egg with two egg whites, a tablespoon of fat-free or 1% milk, two tablespoons of shredded, reduced-fat cheddar cheese, some minced red or green serrano chiles, chopped fresh cilantro, and ground cumin. It packs 14 grams of protein to keep one satisfied for hours.
Instead of taking regular yogurt, which has about nine grams of protein per serving, eating Greek yogurt can provides as much as 15 to 20 grams. One serving also has about 20% of the daily recommended amount for calcium.
Vaccariello, L. 5 Ways to Make Breakfast Healthier – Without Even Trying. Yahoo.