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One of the first rules of slimming down is to never skip breakfast. We know a solid morning meal sets the tone for the day. Feeling satiated means you won’t sit around snacking till lunch, and then still eat a ginormous meal. Protein is an important component of a healthy breakfast. But the wrong protein will sabotage weight loss goals. This protein is a big offender.
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“Breakfast sausages can be high in saturated fat, sodium, and added sugars if eaten with maple syrup,” says Jenny Dang, RD, the founder of Eat Your Dang Veggies. “I'm not saying you should never eat these again, but to enjoy sausage in moderation with a balanced breakfast.” And by that she means including whole grain toast and fruit.
Eating protein in the morning ensures your body feels fuller longer and prevents mindless snacking during the day. It’s possible this is the result of ghrelin, the hormone that increases your feelings of satiety and fullness. So eat more protein and your body releases more ghrelin. Just eat the right protein. Some of the best for breakfast are eggs, oatmeal and yogurt.
If you must absolutely have sausage for breakfast once in a while, that’s ok. Don’t freak out over a few meals. But choose wisely. Dang suggests sausage made from lean meat such as turkey. “It’s a more nutritious option that also provides less calories and saturated fat compared to pork sausages,” she says.
You can get a similar savory flavor from chicken sausage and turkey bacon or even a couple of slices of lean ham. Try crumbling them over eggs or veggies. Remember to read labels and scrutinize the calories and fat and sugar contents. And while you’re at it, why not try a veggie sausage?
