Some days you might notice that breakfast is the only meal you eat at home.  This means that your breakfast should be loaded with good amounts of fiber, vitamins, and minerals.

Most importantly, your meal should also contain some of the following:

Milk and Milk Products

From this group choose low-fat foods like a tall glass of skim or 1 percent milk or a cup of low-fat yogurt.  As an added bonus you can easily add these ingredients into a blender along with some fresh fruit to create some amazing and healthy breakfast drinks.  Low-fat cheese can also be considered as a serving from this group.

Meat, Fish, Poultry and Alternates

Once more, choose a low quantity of fat food and be bold. The egg isn’t the only protein food that you have to place on the breakfast table, even though it’s a popular favorite for many families.  It’s important that you watch your egg-yolk intake because of the cholesterol content, but you can easily extend your intake by incorporating plenty of egg whites, particularly in omelet’s and scrambled eggs.

Bacon and sausages should be eaten in moderation as well.  You should keep an eye on the fat content of the bacon as well as the sausages.

Side bacon is pretty much saturated fat, salt, and nitrites.  Back, or Canadian, bacon is a much healthier and leaner choice.  It’s okay to eat this bacon occasionally.  The same principle can be applied to sausages, which are high in fat.  A great cooking tip to know when you’re cooking these meats is to cook them so that the fat drips off.

Have you ever tried fish for breakfast?

If you want some great fish with Omega 3 fatty-acids try different fish like kipper, or albacore tuna.  Combined with a thin layer of cheese, or a whole-wheat pita they make an excellent breakfast meal.

Breads and Cereals

As always choose the whole-grain breads and cereals whenever you can.  If that’s not an option your second best choice would be to get the enriched versions of refined breads.

Here’s a quick word of word of advice when you’re selecting muffins, quick breads, and breakfast pastries.  That mouth watering Danish that you see in the cake section is probably overflowing with fats as well as sugar.  This can also be true with many store-bought granolas and for the ridiculous amount of butter you might be tempted to smear on that healthy piece of whole-wheat bread.

Remember, breakfast is supposed to rejuvenate and give you loads of energy for your day.  Consuming lots of fat and sugars will get your day off to a sluggish start.

Fruits and Vegetables

A piece of fresh fruit is the supreme choice from this food group.  Raw fruit is actually better than juice because of the fiber that you’ll get.  If you really can’t start your day without a glass of juice then it’ll be your second best choice.  Dried fruits are great to add as toppings to hot or cold cereals, especially for women who are trying to boost their iron intake.

Marci Lall is a Toronto Personal Trainer who helps women increase their metabolism and burn fat fast. If you would like to book your complimentary 1 week trial with him please CLICK HERE. (**Spaces are limited**)

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1. As you exercise it regulates your brain’s appetite control center, which is called the “appestat”. The appestat is what controls your hunger pangs. If your exercise level is poor then this will cause your appetite to increase by stimulating the appestat to make you hungry. On the other hand exercising slows down the appestat, which decreases your hunger pangs.

2. When you exercise in Toronto your blood redirects away from your stomach and goes towards your muscles that are working. As you circulate more blood around your body and away from your stomach your appetite will be reduced.

3. If you go for a walk anywhere in Toronto at a moderate pace your body will burn predominately fat rather than carbohydrates. As you walk for a longer period of time (30 minutes) your body burns fat and does not drop your blood sugar quickly.

On the other hand vigorous exercise and having a very low calorie diet both drops your blood sugar quickly, and it’s this same low blood sugar that fires up your appetite and makes you hungry.

Walking, on the other hand, is a more moderate type of exercise and as a result burns fat slowly, rather than carbohydrates, which burn out quickly. This results in the blood sugar remaining regular. And when the blood sugar remains level, you do not feel hungry.

4. Exercising also helps to increase your resting basal metabolic rate (BMR.). Your basal metabolic rate is basically the calories your body burns at rest in order to generate energy.

When you go on a calorie-restricted diet, your BMR slows down. This is because your body thinks your not putting any calories in, you must be starving so your body prevents it self from burning any calories and stores what it has as fat so you don’t die from starvation.

This is one major reason you don’t continue to lose weight on a calorie restriction diet. If, however, you are blending exercise such as walking with your diet, then the walking that you do will keep your BMR elevated even though you’re dieting.

Bottom Line: You’ll be less hungry and burn more calories when you walk every day.

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