College Lifestyles: Eat This, Not That (Breakfast Edition)

by College Lifestyles

We’ve all heard it before: Breakfast is the most important meal of the day. But, why? Many studies have shown that those who eat breakfast weigh less than those who skip it. So if, like many first-time college students, you’re worried about the dreaded “Freshman 15”, do what your mother always told you to do and eat your breakfast. But, it is also important to make the right choices when making that glorious morning meal. Beginning the day with healthy choices may help you continue to make healthy choices throughout the day. Here are 4 simple breakfast swaps that add up in a big way:

Eat This: Barbara’s Bakery Peanut Butter and Chocolate Puffins
Not That: General Mills Reese’s Puffs

 

They share the same ¾ cup serving size, but Puffins have half the sugar, three times the fiber, and 1/3 the fat of that other peanut butter and chocolate cereal. Puffins also have more calcium, vitamin D, and vitamin C. Fiber fills you up and the sweet taste keeps a smile on your face.

Eat This: Chobani Plain 0% Greek Yogurt
Not That: Dannon Light & Fit Vanilla Yogurt

One 6-oz. single serve cup of plain Greek yogurt has three times the protein and almost half the sugar of Dannon Light & Fit. Protein gives this choice staying power to help carry you through your morning and stave off the hunger pangs until lunch. Watch out for fruity yogurts though, they tend to have a hefty dose of added sugar.

Eat This: Whole egg
Not That: Egg whites

Yes, eggs have gotten a bad rep in the past, but the latest research is showing that eating the yolk may not actually raise cholesterol levels. You don’t have to eat the yolk every time, but consider keeping them a couple of times a week. The yellow part of the incredible, edible egg contains choline which is important for brain function, folate, iron, vitamin D, and calcium which is not present in the whites.

Eat This: Thomas’ Plain Bagel Thins
Not That: Lender’s Plain Bagel

A typical bagel is the equivalent of eating 5 slices of bread. Bagel thins cuts out a lot of the filler and still leaves you with a great vehicle to enjoy spreads like cream cheese and fruit preserves. Thomas’ Bagel Thins also have twice the fiber and half the sugar of regular bagels and cuts the calorie count in half.

Fresh or frozen fruit is always a good addition to get your morning boost. They’re packed with antioxidants and vitamins that help co-eds feel vibrant and defend against illness. Have a glass of low-fat milk instead of whole milk or add soymilk to your morning cup of coffee instead of creamer. Small changes lead to big results.

— Ellen Ratliff for College Lifestyles

Originally posted on Saturday, September 17th, 2011