Eat a bigger breakfast to lose fat and boost energy, says dietitian

  • A 51-year-old woman submitted an average day’s worth of food to be reviewed by the Insider Nutrition Clinic.
  • She said her goals are to lose weight, have more energy, sleep better, stay fit and maintain muscle.
  • A dietitian said to eat a bigger breakfast and add protein and fiber to snacks.
  • If you want an expert to review your diet, fill out this form.
  • The advice in this article is not a substitute for professional medical diagnosis or treatment.
Sheri, 51, introduced her eating routine to Insider’s Nutrition Clinic, where qualified dietitians and nutritionists offer advice on readers’ eating habits.

She told Insider that her goals are to lose belly fat and 20 to 30 pounds overall, have more energy, sleep better, stay fit, and maintain or gain bone density and muscle mass.

Sheri takes six Peloton spin classes (at least 20 minutes each time) and two 10-minute arm workouts a week, and tries to get up from her desk regularly, she said.

He works from both home and the office, and as a result his eating patterns vary.

Registered dietitian Jaclyn London said Insider Sheri’s diet lacks consistency and she should have a nutritious breakfast every day as well as regular protein-rich snacks.

Sheri skips breakfast when she works from home

Sheri drinks iced green tea and water throughout the day, and London said it’s great for staying hydrated. Sheri should make sure her green tea isn’t sweetened with sugar, as that’s where calories can sneak into her diet.

On work-from-home days, Sheri doesn’t eat until noon, when she has leftovers from the night before; or a toasted muffin with an egg, a slice of cheese and ketchup; or a milkshake

On office days, he eats gluten-free cookies, Pop-Tarts or “something else prepackaged” around 9:30, he said.

A bigger breakfast can boost energy

London said Sheri should eat a nutritious breakfast in the morning, no matter where she’s working.

On work-from-home days, London recommended upping your breakfast to provide more protein and fiber and increase satiety, such as two eggs on a whole-wheat muffin with cheese and fresh tomato slices.

Eating a bigger breakfast boosts energy and can lead to healthier choices throughout the day because it’s filling, London said.

“On office days, I’d like to have a similar combination of protein, healthy carbs, full of fiber with some healthy fats,” she said, suggesting peanut butter and a banana on whole-wheat toast or a veggie omelet to go with whole-wheat toast . .

“A breakfast of Pop-Tarts or cookies is much less satisfying because it’s only made up of refined carbohydrates that can create blood sugar swings and make Sheri feel less energized, less focused, and probably a little” angry” for the rest of the day,” London said.

Sheri snacks throughout the day

Sheri usually makes snacks of vegan cheese, apples, fruit wraps or chocolate, she said.

London said apples are a great, nutritious option, but Sheri should try to plan snacks that combine protein and fiber to keep her full and boost her energy.

She suggests an apple with nut butter, nuts with a piece of fruit, or low-fat cheese with whole-grain crackers.

Sheri has salad or takeout for lunch

On office days, Sheri has a salad with turkey, hard-boiled eggs and zero-calorie dressing, or she orders a sandwich, burger or burrito, she said.

Salad is a good option, London said, and Sheri should try to make sure she eats fruits or vegetables with every meal to create a healthy diet without feeling restricted, London said.

“It will add more bulk and fiber to meals and snacks, more nutrients and new flavor and texture to make meals more delicious and satisfying,” he said.

Sheri has chicken, rice and salad for dinner

Sheri usually eats chicken or turkey with rice or potatoes and a green salad for dinner, or leftovers from a work lunch, she said. Sheri has a glass of wine most nights.

London said Sheri’s dinner is exactly the kind of meal she recommends, thanks to lean protein, grains or starchy vegetables, and greens or other vegetables.

“I also like her to end the day with a glass of wine, as long as she keeps it under control and doesn’t slowly work her way up to a bottle of wine a night,” London said. “A glass of wine a day (and with meals) can contribute to an overall health-promoting eating pattern.”

Leave a Reply