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The 8 Best Breakfast Habits for Women, Say Dietitians

Eat This, Not That! Logo By Rebecca Strong of Eat This, Not That! | Slide 2 of 9: "You've heard, breakfast is the most important meal of the day—and I'm here to tell you that is true," says Sydney Spiewak, registered dietitian and nutritionist at Saint Francis Hospital and Medical Center. "Eating a bigger breakfast helps give your brain enough energy to start the day and kickstart your metabolism."Experts agree that eating a satiating breakfast can help to prevent you from overeating later in the day—so don't be afraid to fill up your plate."So many women skimp on breakfast to 'save calories,'" says Colleen Christensen, a registered dietitian and nutritionist. "However, this will only backfire on you later in the day. Your body will give you the urge to eat past the point of comfortable fullness to essentially make up for the calories you missed out on earlier. Many times you'll actually consume more this way. I'd focus on playing around with portion sizes to see what makes you feel your best and what satisfies you."By the way—a 2020 study found that people who ate a big breakfast and smaller dinner burned twice as many calories throughout the day compared to people who ate a small breakfast and a large dinner.Not only that, but registered dietitian Amanda A. Kostro Miller, who serves on the advisory board for Fitter Living, says this is a smart strategy for sustaining your energy on hectic days when you know you may not get to have lunch until later in the afternoon, or may only be able to squeeze in a quick snack between meetings.According to Jenna Gorham, a registered dietitian and licensed nutritionist of The RD Link, the best way to go is to incorporate at least two food groups and making sure you're getting a dose of fiber, protein, and healthy fats—the three key nutrients for The #1 Best Breakfast To Have if You're Trying To Lose Weight. One good example of this is sliced hard-boiled egg and avocado on whole-grain toast.

1. Try making it your largest meal.

"You've heard, breakfast is the most important meal of the day—and I'm here to tell you that is true," says Sydney Spiewak, registered dietitian and nutritionist at Saint Francis Hospital and Medical Center. "Eating a bigger breakfast helps give your brain enough energy to start the day and kickstart your metabolism."

Experts agree that eating a satiating breakfast can help to prevent you from overeating later in the day—so don't be afraid to fill up your plate.

"So many women skimp on breakfast to 'save calories,'" says Colleen Christensen, a registered dietitian and nutritionist. "However, this will only backfire on you later in the day. Your body will give you the urge to eat past the point of comfortable fullness to essentially make up for the calories you missed out on earlier. Many times you'll actually consume more this way. I'd focus on playing around with portion sizes to see what makes you feel your best and what satisfies you."

By the way—a 2020 study found that people who ate a big breakfast and smaller dinner burned twice as many calories throughout the day compared to people who ate a small breakfast and a large dinner.

Not only that, but registered dietitian Amanda A. Kostro Miller, who serves on the advisory board for Fitter Living, says this is a smart strategy for sustaining your energy on hectic days when you know you may not get to have lunch until later in the afternoon, or may only be able to squeeze in a quick snack between meetings.

According to Jenna Gorham, a registered dietitian and licensed nutritionist of The RD Link, the best way to go is to incorporate at least two food groups and making sure you're getting a dose of fiber, protein, and healthy fats—the three key nutrients for The #1 Best Breakfast To Have if You're Trying To Lose Weight. One good example of this is sliced hard-boiled egg and avocado on whole-grain toast.

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