Which of these would be the most nutritious breakfast?

Ok so I have problems with binge eating, and I'm trying to eat as healthy as possible to combat the issue. Today was a bad day (explained in journal), and I am determined to make tomorrow as good as possible. Since I'll be eating out for lunch and dinner (next few days too) I might as well make breakfast as healthy and nutritious as possible. So which of the following sounds best, nutrition-wise (fillingness really isnt an issue, I never had problems getting hungry or staying full)?

-scrambled eggs with cheese and mushrooms (and possibly onion). With (1 or 2?) slices of whole wheat bread.

-Greek yogurt with all bran (extra fiber) cereal and an apple (or kiwi)

-Oatmeal (made with milk) and apple

-cheese, tomato, and chicken sandwich (2 slices wholewheat toast)

 

I also have strawberry activia yogurt, tofu, veggie-mix for stirfry, frozen spinach, jam, cornflakes, and carrots. I only have normal (not wholewheat) flour, so I don't think pancakes would be the best option)

What would you suggest as the most nutritious breakfast?

 

Any of those would be a good choice and each have their own merits. The egg/cheese/chicken options have the advantage of containing some protein but oatmeal is an excellent breakfast as well.  Choose the one you like the most and enjoy it.

I'm no expert...but they all sound pretty good. I think that your first option would be best if you added fruit to it (your apple or kiwi). That way you'd have your grains (bread), protein (eggs), dairy (cheese), vegetables (mushroom/onion) and fruit. And if it is too filling, then have one slice of bread, not 2, or maybe scramble the eggs with milk instead of adding cheese...

That being said, I do love oatmeal alot =] and it's apparently very very nutritious!

EDIT to add: to make it a lighter meal you could have 2 or 3 egg whites instead of a whole egg...but the yolk is pretty nutritious too...

They all sound pretty nice. Except the cereal option, but I am biased against cereals in general. As a personal choice I would go with first one, but that is because I like eggs and mushrooms. When I have time in the morning I usually make a mushroom omelet.

UD

Original Post by umneydurak:

They all sound pretty nice. Except the cereal option, but I am biased against cereals in general. As a personal choice I would go with first one, but that is because I like eggs and mushrooms. When I have time in the morning I usually make a mushroom omelet.

UD

 umnetdurak:
What do you mean your biased against cereals?? I always start my day off with some Kashi Go Lean cereal. Yes its true that alot of cereals are filled with sugar and 0 grams of fiber but there are some nutritious cereals as well!

How about alternating them.

Add a fruit to the egg breakfaßt

Add a yogurt to the oatmeal breakfast

And add a glass of milk to the sandwich breakfast.

All if them are really good choices which allows options and prevents boredom :)

My favorite breakfast is peanut-butter oatmeal, an apple, and a glass of soy milk. Although you could just add the milk to the oatmeal and opt. for water.

Original Post by darkbeam:

Original Post by umneydurak:

They all sound pretty nice. Except the cereal option, but I am biased against cereals in general. As a personal choice I would go with first one, but that is because I like eggs and mushrooms. When I have time in the morning I usually make a mushroom omelet.

UD

 umnetdurak:
What do you mean your biased against cereals?? I always start my day off with some Kashi Go Lean cereal. Yes its true that alot of cereals are filled with sugar and 0 grams of fiber but there are some nutritious cereals as well!

Not very filling, at least for me, most filled with sugar or read like a chemistry list and have artificial sweeteners. Plus I prefer real food. :)

UD

Original Post by chrissy1988:

How about alternating them.

I like this advice.  All of those breakfast option sound excellent, so cycling through all of them will prevent you from being bored with your morning meal and get a variety of different nutrients every day.

Breakfast is probably my favorite meal of the day. I'd go with the eggs, personally - I eat eggs every morning. I don't really like oatmeal, because I'm not into oats. The fiber cereal sounds good too, but I have a perplexing penchant for fiber one. Some people think it tastes like cardboard, but I think it's delicious. You could try some onion/mushroom/eggs + a slice of 2% swiss on a double fiber english muffin.

Or low sodium canadian bacon + sunny side up egg + pepper in a whole wheat toast nest. To do this, I use a glass to make a circular hole in the middle of the toast, put the toast on a nonstick skillet, and crack the egg into the hole. Heat up the canadian bacon, sprinkle with pepper, and enjoy! The whole thing literally takes 5 minutes to make. Less, if you're handy in the kitchen.

Trying to eat very healthily can often be counter-productive when it comes to eliminating binges. If you are denying yourself your favourite "treat" foods, then you'll begin to feel deprived... which will make you crave treat foods. When you finally give in and eat a treat, you'll then feel like you've broken your own rules, or that you've blown it, and go off on a binge.

The best ways I know to stop binging behaviour are:

• to eat enough through the day (If you are dieting, stop at least until you can stop binging and preferably longer)
• Eat regularly - don't leave it too long between meals/snacks so that you get too hungry
• Eat a good balance of protein/carbs/fats
• Include all your favourite foods, in moderation, so that you never feel deprived.

I agree with merylwhite1. I used to be a binge eater too, and tried for years to stay away from foods I thought were 'unhealthy' and eat only healthy foods. That didnt stop me from bingeing, though. What finally worked for me was the things Meryl writes about and some more:

1. Eat a good satisfying and tasty breakfast. I love eggs and toast and have them with a little cheese and butter. You can alternate with oatmeal, add fruit and nuts and milk and maybe a dab of butter for a richer, more luxurious feel.

2. Eat enough through the day, and find your own eating pattern. For me, I personally prefer eating small bits through the day, that keeps me from getting desperate and bingeing. Other people prefer eating three full meals. Both are OK. But eat regularly.

3. Nothing is 'forbidden'. Eat what you like. I eat red meat, cheese, butter, pastries, everything. I get in a good balance of carbs, protein, fats and fiber and I love tasting different foods. I have learnt to eat the calorie dense foods in small quantities but thats only after I learnt to stop labelling food and criticizing myself. Now that nothing is off limits, I am more relaxed around these things, and find it easier to really eat when I want to and enjoy it, as well as say no when I really dont feel like it.

4. Keep a food log religiously, even when you binge.

5. Most importantly, really work on being compassionate with yourself. For years, I stopped trying to lose weight and instead focused on loving myself and learning self acceptance. I would allow myself to binge and not criticize or hate myself for it. I logged even when I binged. I journalled when I binged. I learnt to love, understand and accept myself. And then, gradually the bingeing became rarer and rarer, and now almost never happens.

thanks guys.... i guess my thinking is on the right track, the only issue is breaking the habit. ive found that all of those options i thought of satisfy me fine. tomorrow i plan to try alternating/mixing as suggested. maybe a scrambled egg with mushrooms and milk on a slice of bread, and fruit on the side...that way theres calcium, vegetable, fruit, grain, and protein...right?