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Breakfast has always been touted as the most important meal of the day, and while the reality is that every meal you eat is equally as important for maintaining a healthy lifestyle, starting off your morning on the right foot can make all the difference in the following hours. A well-balanced meal should contain a source of protein, healthy fat, and carbs, but although it’s important to include an array of macronutrients in your eating plan, there are certain options which may seem healthy, but actually do very little to truly nourish your body and keep you full.
As you work to improve your diet and make healthier choices to help reach your goals, it can be easy to fall into well-marketed eating traps and regularly consume foods that aren’t actually good for you, although they’ve been advertised as such. If you’ve been following a healthy diet and well-rounded exercise plan but still aren’t seeing the results of your hard work, there’s one food you should reconsider adding to your breakfast each morning, as health experts explain it’s not as good for you as you might think.
Protein is one of the best food sources for increasing satiety and providing your body with fuel so you can feel full and energized all morning. Yogurt, particularly greek yogurt, offers ample protein to your breakfast as it can be easily added to smoothies or eaten alone with berries for a quick and easy meal that’s natural and delicious. However, the trick comes with yogurts that claim to be low or non-fat, and while they may seem healthy, they’re actually not ideal for your daily diet. “One food to reconsider eating with breakfast is flavored non-fat yogurt. It's high in sugar and contains flavoring and artificial food dyes which can be harmful to your health,” explains Dr. Chris Airey, MD. “The no-fat component is also less filling which means you reach for more carbs to fill you up later on.”
It’s a common misconception that foods containing fat will also consequently make you gain weight. However, the truth is that fat is a necessary part of your diet, even for weight loss. Opting for a non-fat yogurt, particularly a sweetened variety, is merely loading up your body with artificial ingredients and minimal sustenance of value, making it difficult to stay full and satisfied. This means you will be more likely to overeat later in the day as this breakfast will fail to provide you with the energy needed to sustain you through the morning.
Healthline notes, “8 ounces (240 grams) of fruit-flavored, nonfat yogurt contains 47 grams of sugar, which is nearly 12 teaspoons. In comparison, an equivalent serving of chocolate pudding has 38 grams of sugar.” In other words, you may as well be eating pudding for breakfast when you go for the non-fat, flavored choice.
Yogurt can still make a great addition to your breakfast for weight loss, provided you choose an option which is high in protein and low in artificial sugar. You may feel tempted to opt for the low-fat variety, but just know what you’re saving in fat you’re adding in sugar, losing the nutrients which will keep you full and actually provide value to your breakfast.
“Go for low-fat plain yogurt and flavor it yourself with honey and fresh fruit,” says Dr. Airey. With slightly more effort, you can naturally add in any flavorings you want to plain yogurt, making it a more nutritiously sound breakfast this way. Plus, if you’re making a smoothie with a selection of fruits and other flavors, having a plain yogurt won’t make any difference and you’ll still be able to enjoy a healthy and delicious meal.
Oats/porridge
Ignore everything you’ve heard about avoiding carbs — they are an important source of energy.
“Oats/porridge make for a great breakfast option and are high carbohydrates which is the bodies preferred fuel source,” Laver says. “Oats also contain a good amount of fiber which is typically lacking in our everyday diet. The recommended daily intake of fiber set at ~30 grams per day is often not met by the general population. Fiber is fantastic for digestion and keeping us regular which is something that the aging population often struggles with.”
Milk
“Milk is a fantastic addition to our daily food intake especially as we age,” Laver says. “Its high and quality protein content really helps to preserve and even grow muscle mass and strength, which is crucial as we age. Milk also has a fantastic ratio of electrolytes making it incredibly hydrating. Staying adequately hydrated is crucial for maintaining energy throughout the day.”
