Eat protein for breakfast, feel full the rest of the day

It’s all about the timing. A new study published in the British Journal of Nutrition concluded that when people ate high-quality protein foods (from sources such as eggs and lean Canadian bacon) for breakfast, they felt fuller throughout the day compared to when more protein was eaten at lunch or dinner.

“Many people are caught in a boring breakfast rut, or say they simply don’t have enough time to eat in the morning. But with a little planning, breakfast can easily be one of the most fulfilling meals of the day,” said Keith Ayoob, EdD, RD, associate professor of pediatrics at the Albert Einstein College of Medicine.

He offers these suggestions from the Egg Nutrition Center for a high-quality protein-based breakfast:

• Cook once, eat twice: Use last night’s leftover vegetables as fillings for an easy-to-prepare omelet ready to eat in less than two minutes. In addition, fill the omelet with lean Canadian bacon and low-fat cheese for added flavor and a protein punch.
• Wake up right: Start the day with a balanced breakfast that pairs high-quality protein, like yogurt or low-fat dairy, with healthy carbohydrates, such as those in fruits, vegetables and whole grains.
• On the go: For a breakfast meal you can take with you, try a wrap. Add lean Canadian bacon, low-fat cheese and any other preferred toppings to scrambled eggs. Then, spoon into a warm whole-wheat tortilla. Fold the tortilla, and take it to go.
• Family fun: Make breakfast fun for the whole family by serving creative dishes, like green eggs and ham. Simply add spinach to scrambled eggs, and serve with ham for a fun and easy dish that the whole family can help prepare.