Food selection must pay attention to the nutritional content, calories, and ability of food to provide a longer feeling of fullness.
Hard-boiled eggs
This food contains high protein, vitamin D, and choline which are useful for helping build muscle, maintain metabolism, and keep you full for longer. Hard-boiled eggs are also low in calories so they are suitable for dieting.
Oatmeal
The content of soluble fiber, magnesium, and beta-glucan in oatmeal is beneficial for stabilizing blood sugar, suppressing hunger, and supporting heart health. Oatmeal can be combined with fresh fruit to add flavor.
Low-Fat Yogurt with Fruit
The probiotic, calcium, and protein content in yogurt is beneficial for digestive health, low in calories, and helps maintain the balance of the gut microbiota. Fresh fruit supplements provide vitamins and antioxidants.
Green Smoothie (Spinach + Banana + Chia Seed)
The content of fiber, vitamin A, and omega-3 in it helps with natural detox, increases morning energy, and supports skin health. Green smoothies are also low in calories but rich in nutrients.
Whole Wheat Bread with Avocado
This food contains healthy fat, fiber, and vitamin E which are beneficial for maintaining fullness for longer, supporting heart health, and stabilizing blood sugar. Avocados give a natural creamy texture without the addition of saturated fat.
Fresh Fruit (Apple or Pear)
Fruits contain fiber, antioxidants, and vitamin C, and are low in calories and can help control appetite, and support the immune system. Fresh fruit is also practical for a quick breakfast.
Boiled Edamame
Vegetable proteins, isoflavones, and fiber contained in them are beneficial in lowering bad cholesterol, increasing satiety, and being rich in plant nutrients. Suitable as a substitute for high-calorie snacks.
Chia Pudding
It contains fiber, omega-3s, and plant-based proteins that are able to keep you full for longer, support digestive health, and help control weight. Chia pudding can be made the night before for a practical breakfast.
Dark Chocolate (70% Cocoa) + Almonds
The flavonoids, healthy fats, and magnesium contained in them are able to reduce stress, provide energy without excess sugar, and support brain health. Combining it with almonds adds protein and fiber.
A healthy breakfast for people with obesity is not just about cutting calories, but also about choosing foods rich in fiber and protein, and ensuring a balanced intake of nutrients.
