As you hit your forties, maintaining a healthy weight becomes increasingly challenging due to shifts in metabolism and hormonal changes. However, breakfast, often hailed as the most important meal of the day, holds the key to kickstarting our metabolism and setting a positive tone for the rest of the day. While many believe that weight loss in midlife requires drastic measures, the truth lies in strategic food choices, especially during breakfast.
We spoke with Trista Best, dietitian for Balance One Supplements; Lisa Richards, nutritionist and creator of The Candida Diet; Dr. Alex Foxman, MD, FACP, ABOM; Lauren Mahesri, RDN, LD; Danielle VenHuizen, MS, RDN; Alex Evink, MS, RD; and Krutika Nanavati, a registered dietitian and nutritionist. They revealed that breakfasts such as oatmeal, poached eggs, beans, and many more are excellent choices. Read on to find out more!
1. Oatmeal
If you're aiming for a satisfying and flavorful breakfast option, oatmeal stands out as an excellent choice. According to Richards, indulging in a nourishing bowl each morning can be a wise strategy to help sustain your weight, given its array of weight loss-friendly advantages.
She notes that oatmeal is "relatively low in calories compared to other breakfast foods," with one cup of cooked oatmeal being around 150 calories. Let's not forget the fiber content, "which can help you feel full and satisfied for longer periods. When you feel full, you are less likely to overeat, which can help you avoid gaining weight."
Furthermore, oats boast a wealth of essential nutrients, including iron, magnesium, phosphorus, and zinc, making them a highly nutrient-dense option. "These nutrients are important for maintaining a healthy body weight and overall health," she reveals.
2. Poached eggs
Poached eggs, a classic breakfast staple, hold significant potential in aiding weight loss efforts for individuals over 40. These protein-rich gems not only provide a satisfying and nutritious start to the day but also offer several benefits conducive to weight management.
High in protein and low in calories, poached eggs help keep you feeling full for longer, reducing the likelihood of overeating later in the day. Additionally, they are rich in essential nutrients like vitamins B12 and D, which support metabolism and overall energy levels, crucial factors for maintaining a healthy weight, particularly as we age.
"Poached eggs are a great source of protein, which can help you feel full and satisfied for longer periods of time, reducing the likelihood of overeating and snacking between meals," Best reveals. She also says all the nutrients found in eggs "are important for overall health and wellness."
3. Greek Yogurt with Berries and Flaxseeds
This combination offers a trifecta of benefits conducive to weight loss. Greek yogurt serves as an excellent source of protein, promoting satiety and helping to control appetite throughout the day. Berries, packed with antioxidants and fiber, contribute to feelings of fullness while also providing essential nutrients. Meanwhile, flaxseeds are rich in omega-3 fatty acids and fiber, aiding in digestion and supporting heart health.
"Adding berries provides antioxidants and fiber, while flaxseeds contribute omega-3 fatty acids, important for heart health," says Dr. Foxman.
4. Spinach and Mushroom Omelette
Packed with protein from eggs and nutrient-rich vegetables like spinach and mushrooms, this omelette provides a satisfying and filling start to the day while keeping calorie intake in check. Spinach is low in calories but high in fiber, promoting feelings of fullness and aiding in digestion, crucial factors for weight management.
"This combination supports muscle maintenance and provides nutrients like iron and vitamin D, which are often needed more as women age," Dr. Foxman notes.
5. Protein Smoothie with Whey Protein, Spinach, and Almond Milk
This nutrient-packed blend offers a convenient and delicious way to boost protein intake while keeping calories in check. Whey protein, a high-quality protein source, helps promote feelings of fullness and supports muscle maintenance, essential for maintaining a healthy weight as we age. Spinach adds a nutritional punch, providing fiber, vitamins, and minerals, while almond milk offers a creamy texture with fewer calories than traditional dairy milk. Together, these ingredients create a satisfying and nourishing smoothie that aids in appetite control, supports muscle health, and contributes to overall weight management.
Dr. Foxman says that "whey protein is a complete protein," noting its immense benefits when it comes to muscle health.
6. Avocado on whole-grain toast
Avocado contributes heart-healthy monounsaturated fats, which not only enhance satiety but also assist in regulating appetite throughout the day. Meanwhile, whole-grain toast provides a steady release of complex carbohydrates and dietary fiber, fostering prolonged feelings of fullness and aiding in blood sugar control.
"Whole grain toast can be an excellent addition to a weight loss-focused breakfast. The fiber and vitamins in the bread alone will help keep you feeling full which can prevent overeating throughout the morning on calorie-dense foods," Richards says.
"Lean protein and healthy fats, like what is found in eggs and avocado, are digested slowly while also having a high TEF (thermogenic effect of food). This means you are burning calories just by digesting your breakfast. You can boost the flavor by adding some salsa or everything but the bagel seasoning," Richards says.
7. Chia Seeds
Loaded with fiber, omega-3 fatty acids, and protein, chia seeds contribute to a feeling of fullness, helping to curb unnecessary snacking and overeating. When mixed with liquid, chia seeds form a gel-like consistency that adds a satisfying texture to dishes, making them a versatile addition to various meals and snacks. The slow digestion of chia seeds aids in stabilizing blood sugar levels, minimizing energy crashes and reducing cravings.
"Chia seeds are incredibly versatile - you can mix them into oatmeal, blend into a smoothie, or sprinkle on top of a yogurt parfait. They are incredible for weight loss because they provide a healthy source of omega 3 fat and 6 grams of fiber. The combination of fat and fiber can help slow down your digestion to keep you fuller for longer," says Mahesri.
8. Berries
Berries, such as blueberries, strawberries, and raspberries, are low in calories and high in fiber, promoting a sense of fullness and helping to control overall calorie intake. Their natural sweetness satisfies sweet cravings without the need for added sugars, making them a healthy alternative to sugary snacks. Berries are also packed with antioxidants, vitamins, and minerals, supporting overall well-being during weight loss journeys.
"Blueberries, raspberries, strawberries, etc - are all full of fiber and a great source of antioxidants. They support healthy digestion and fight inflammation, both of which can make it easier to lose weight. And, since most Americans don't get enough fruit in their diet, this is an easy way to get in that fruit serving and start losing weight at the same time," says VenHuizen.
9. Beans
Full with fiber and plant-based protein, beans offer a dual mechanism for promoting satiety and curbing cravings throughout the day. The slow-digesting nature of beans stabilizes blood sugar levels, preventing energy crashes and subsequent overeating.
Evink says, "Adding 1/2 cup of beans (like black beans or cannellini beans) is a simple way to increase the protein and fiber content of your breakfast! A 1/2 cup of beans provides 8 grams of protein and 9 grams of fiber. Incorporate them into egg scrambles, breakfast burritos, or breakfast bowls."
She goes on to elaborate on the benefits of eating something that is rich in protein and fiber such as beans: "Both protein and fiber help to slow down our digestion, keeping us fuller for a longer period of time and potentially reducing appetite and hunger cravings. Protein and fiber, together, help to prevent those spikes in blood sugar as well."
10. Cottage Cheese
Cottage cheese stands out as a protein-rich breakfast ingredient that can significantly contribute to successful weight loss endeavors. Loaded with high-quality protein and low in carbohydrates, cottage cheese provides a satisfying and nutritious morning option. The protein content helps boost metabolism, promoting calorie burning and the preservation of lean muscle mass.
Andrews says that "cottage cheese offers a simple protein option without any fuss. It's also low in sugar and satisfying with some frozen fruit or tomatoes."
Evink agrees, and as an extra benefit, suggests that Greek yogurt serves as an alternative for those who prefer something different from cottage cheese. "Incorporating cottage cheese or Greek yogurt is another convenient way to increase protein levels at breakfast - because they're so versatile. They could be made into sauces by combining some seasonings - and used to top off a breakfast bowl. Greek yogurt can be mixed with maple syrup for a deliciously creamy pancake topping. The sky is the limit - for both sweet and savory dishes!"
11. Veggie Egg Scramble with Smoked Salmon
This protein-packed morning option combines the nutritional prowess of eggs with the lean, omega-3-rich profile of smoked salmon, creating a savory and satisfying dish. Loaded with veggies, this scramble not only provides a burst of vitamins and minerals but also delivers a substantial dose of protein that supports muscle maintenance and satiety. The combination of high-quality protein and healthy fats in smoked salmon ensures a balanced meal that keeps you feeling full and energized throughout the morning.
Nanavati shares that "this scramble boasts around 25 grams of protein from the eggs and salmon. Protein and healthy fats like those in salmon keep you full and energized, while vegetables add fiber and essential nutrients. The low-calorie nature contributes to a healthy weight management plan."
Ingredients: 1 cup chopped vegetables (spinach, broccoli, bell peppers), 2 eggs, 1 oz smoked salmon, 1/4 cup crumbled feta cheese, salt and pepper to taste.
She says to "pre-chop vegetables and store them in containers. In the mornings, sauté vegetables in a pan, and add scrambled eggs, salmon, and feta cheese. Season and enjoy!"
12. Breakfast Burrito with Black Beans and Avocado
Wrapped in a whole-grain tortilla, this burrito provides a balance of fiber and protein, fostering a sense of fullness and aiding in weight management. Black beans offer plant-based protein while avocado contributes healthy fats, making this breakfast a powerhouse of essential nutrients.
"This flavorful burrito provides around 20 grams of protein from the eggs and black beans. Fiber from black beans and whole wheat tortilla keeps you full, while healthy fats from avocado provide satiety and contribute to heart health. This meal is low in sugar and packed with nutrients," says Nanavati.
Ingredients: Whole wheat tortilla, 1/2 cup cooked black beans, 1/4 cup scrambled eggs, 1/4 avocado, salsa, and your favorite toppings (cilantro, onions, hot sauce)."
She instructs to "cook black beans in advance and scramble eggs ahead of time. Store separately and assemble burritos in the mornings."
