James is a Tennessee-based writer and teacher. Having lost 30 pounds over one year, he writes on health and weight-loss issues.
Breakfast can be the healthiest meal of the day—a great start to diet management with low-calorie, filling foods—but it can easily become a calorie catastrophe.
Basic breakfast foods become calorie magnets with high-calorie additions.
- A bagel (150 calories) attracts cream cheese (90-200 calories) or turkey slices (60 calories)
- A piece of toast (75 calories) attracts jelly (50 calories), butter (36 calories), or honey (64 calories)
- Coffee attracts sugar (23 calories), processed creamer (90 calories per fluid ounce), and/or half n half (35 calories per fluid ounce)
- A single pancake or waffle (110 calories) attracts syrup (50 calories per tablespoon), butter and fruit
- Omelets (100 calories) attract cheese (69 calories) or ham (46 calories), as well as mushrooms or tomatoes (8 calories)
Just consider the all-American breakfast staple, cereal, a serving of which can range from 100 to almost 250 calories. Most people add ½ cup of milk (45 to 75 calories) as well as raisins (217 calories per ½ cup), nuts (pecans have 196 calories per ounce), or applesauce (105 calories per cup).
"Small changes over time have huge impacts,” says Dr. Don Gates, owner and medical director of MyDietSolutions.com. “The saving of 100 calories each day--coffee creamer, cheese--can add up to ten pounds a year. Watch the edges of your diet. That's where calories creep in. That's where you get burned."
Managing a healthy diet means getting control of these add-ons and cutting them out of the daily breakfast routine. They are the easiest calories to eliminate from your diet every day.
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