Skipping breakfast: yes or no?

There are arguments for skipping (weight loss, intermittent fasting, etc.), and against. When you skip, during intermittent fasting, for example, then eat regular meals (but not more than usual) the rest of the day, you can create a calorie deficit.

When you skip, however, it may not be easy to eat regularly the rest of the day. The chances of overeating later in the day are higher, which could lead to weight gain.

The solution: try a low-calorie, healthy breakfast that’s quick and easy to put together in the morning.

A mix of high-fiber carbs and protein should fill you up and give you the energy you need to get to lunch without hangry outbursts.

Hard-boiled eggs, nuts or nut butter and cheese are great ways to add protein to your morning. Whole fruit, whole-grain bread and steel-cut oatmeal are good examples of high-fiber carbs to balance it out.

Look for low-sugar options. Choose milk or water over juice — eating the orange or grapefruit provides the fiber your body needs without the added sugar juice often has.

Try this recipe from the American Heart Association. It combines yogurt (protein) with berries (high-fiber carb) for a delicious, quick way to fuel up before you take on the day.

Banana Split Berry Yogurt Parfaits

Servings 4

Ingredients

• 2 6-oz packaged, fat-free pineapple yogurt
• 1 cup sliced strawberries OR 1 cup mixed berries
• 1 large banana (about 1 cup sliced)
• 1/4 cup low-fat granola (4 Tbsp)
• 1 Tbsp cocoa (unsweetened)
• 1 Tbsp confectioner's sugar
• 2 tsp hot water

Directions

1. To assemble parfaits, in small dish, layer about 1/3 cup yogurt, 1/4 cup sliced strawberries, 1/4 cup sliced bananas and sprinkle with 1 tablespoon granola.
2. In small cup, stir together cocoa, confectioners’ sugar and hot water until smooth. Drizzle 1 teaspoon over each parfait.

Get more Healthy Driven recipes on EEHealth.org.