Tips for Eating a Healthy Breakfast

Breakfast is the most important meal of the day. People who eat breakfast are better able to get to and stay at a healthy weight. Cutting just 100 calories from your day can start at breakfast.

Here are a few ideas to cut calories:

• Use nonfat or 1% milk instead of whole milk on cereal. You will still get the same calcium and other nutrients.
• Use a small glass for juice and a small bowl for cereal.
• Use a no-calorie sweetener instead of sugar in your coffee, tea, and cereal.
• Slice only half a banana on your cereal.
• Choose light yogurt made with no-calorie sweetener.
• Top pancakes, waffles, and French toast with just 1/4 cup of light syrup instead of regular, or try 2 teaspoons of low-calorie jam.
• Have a toasted English muffin with 2 teaspoons of no-sugar-added preserves instead of a croissant or sweet roll.
• Have a regular or reduced-fat muffin (about the size of a tennis ball) instead of the jumbo muffin.
• Enjoy a smaller bagel or biscuit (about the size of a deck of cards).
• Spread your muffin, bagel, or toast with 2 teaspoons of fat-free or light cream cheese.
• Eat half a bagel today, wrap up the other half for tomorrow’s breakfast.
• Use a nonstick skillet and cooking spray instead of butter or margarine to cook eggs.
• Drain bacon and sausage on paper towels after cooking to absorb fat.
• Try turkey sausage or Canadian bacon.
• Fill your omelet with onions, peppers, spinach, and mushrooms instead of cheese and meat.
• Lighten up your omelet or scrambled eggs by using four egg whites or 1/2 cup egg substitute (For example, Egg Beaters.).

Read between the lines with this brochure on food labeling

Recipes and Tips for Healthy, Thrifty Meals

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Control Your Weight by Balancing Energy – Calories In = Calories Out

Weight control is simply balancing energy. That’s what calories are—a way of measuring energy.

• When you eat, you take in calories/energy.
• When you’re active, you use calories/energy.
• If the number of calories you take in and use are the same, you’ll stay at the same weight.
• If you use more calories than you eat, you’ll lose weight.
• Or, you can lose weight by eating fewer calories and staying active.
• You gain weight when you eat too much and move around too little.

Food labels make it easy to see how many calories we take in. But physical activity, or calories out, is also important for balancing energy. Not only does physical activity use calories right away, it also helps your body use more calories while at rest (sitting at a desk, watching TV, or sleeping).

If you’re not getting enough physical activity each day, it’s very hard to lose weight and/or to keep weight off.

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