Managing Hunger- Day 3

Choose the Right Breakfast

We can debate whether it's the most important meal of the day, but it's clear that a good breakfast is vital-and sets you up for healthier eating the rest of the day.

We'll talk more about breakfast in week 5, but one of the most important changes you can make now is to pick foods that are low in processed sugars and rich in complex carbohydrates. (And don't wait to eat until you're so hungry you're tempted to grab more sugary, fatty food options.)

Did You Know?

- A banana will keep you full for 43 more minutes than half a croissant.

- A cup of oatmeal will stick to your ribs for 55 more minutes than an equal amount of cereal.

Sources:

1. Almiron-Roig, Eva, et al. Factors that determine energy compensation: a systematic review of preload studies. Nutrition reviews 71.7 (2013): 458-473.

2. Holt, Susanne HA, et al. Satiety index of common foods. European journal of clinical nutrition 49.9 (1995): 675-690.

3. Quatela, Angelica, Robin Callister, Amanda Patterson, and Lesley Macdonald-Wicks. The Energy Content after an overnight Fast and Their Effects on Diet Induced Thermogenesis: A Systematic Review, Meta-Analyses and Meta-Regressions. Nutrients8.11 (2016):670.

*Nokia Health Mate My Body Plan