• Avoid these breakfast foods to increase energy and burn fat all day. They'll just set you up to fail.
• The Many Benefits of Breakfast. The right breakfast foods can help you concentrate, give you strength – even help you maintain a healthy weight.

Healthy Eating Tips to Live Longer and Lose Weight. Eat sauerkraut if you have a coldi. Stock/debbismirnoff“When naturally fermented and refrigerated (not pasteurized), sauerkraut, kimchi, yogurt, and kefir contain natural probiotics and help populate your gut with healthy bacteria that can protect you from colds and the flu.” (These are the best healthy foods you can eat.) —Justin Sonnenburg, Ph.

10 Healthy Foods to Lose Weight. Many people who want to lose weight find it difficult to know which foods to choose for the best weight loss results.

Find healthy, delicious weight-loss and diet recipes including breakfasts, lunches and dinners. Healthier recipes with high fiber content and low in calories, from.

D, associate professor of microbiology and immunology at Stanford University and author of The Good Gut. A dash of turmeric can prevent canceri. Stock/sommail“Many clinical trials have shown it could play a role in preventing or treating heart disease, osteoarthritis, and some cancers. I recommend a quarter teaspoon a day. If you don’t enjoy the taste, buy capsules.” (Here's how turmeric can soothe stomach problems.) —Michael Greger, MD, a physician who specializes in nutrition and the author of How Not to Die.

Canned tuna packs a protein punchi. Stock/debbismirnoff“It’s one of the most affordable proteins in the supermarket, and it’s packed with omega- 3s, vitamin D, and selenium. Snack on it with whole- grain crackers.”—Kate Geagan, MS, RD, nutritionist and author of Go Green, Get Lean.

Content continues below ad. Stay mentally sharp with a fishy dieti. Stock/rafalstachura“In one large study, having at least one fish meal a week was associated with a 6. Alzheimer’s disease.” Other studies have found that eating fish slashes your chance of dying from heart disease by about a third.

Martha Clare Morris, Sc. D, director of the Section of Nutrition and Nutritional Epidemiology at Rush University Medical Center Dark chocolate (with 7. Stock/bravobravo“This treat has been shown to boost good HDL cholesterol, lower bad LDL cholesterol, reduce blood pressure, boost brain health, and enhance mood. Research also shows it curbs cravings for both sweet and salty foods.” —Cynthia Sass, MPH, RD, author of Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. Make berries your go- to fruiti.

Stock/yulia_davidovich“Berries have high levels of antioxidants that may lower your risk of heart disease, some types of cancer, diabetes, and cognitive decline. Look for black raspberries (in the freezer department of high- end grocery stores), blueberries, cranberries, and black currants.” —David C. Nieman, Dr. PH, FACSM, director of the Human Performance Lab at Appalachian State University. Content continues below ad. When buying cabbage, choose purplei. Stock/mamamiapl“It has the same eyesight- and brain- protecting antioxidants as berries do, at a fraction of the cost. Slice off shreds to use as a healthy, colorful garnish.” —Michael Greger, MDEat more leafy green veggies as you get older.

Ted Cavanaugh for Reader's Digest “One study found that seniors who ate at least one serving of leafy greens a day had the cognitive ability of someone 1. These salad staples also benefit heart and bone health and help prevent cancer. Martha Clare Morris, Sc.

DBeans can help you live longer. Ted Cavanaugh for Reader's Digest “A cup every day may add years to your life. They’re cheap, they provide way more protein dollar- for- dollar than meat does, they have complex carbohydrates, and they’re full of fiber. Plus beans help the good bacteria in your gut flourish, helping you lose weight and lowering inflammation that causes disease.” —Dan Buettner, a National Geographic Fellow and the author of The Blue Zones Solution: Eating and Living Like the World’s Healthiest People.

Content continues below ad. Add nuts to your breakfasti. Stock/creativeye. Five or more five- ounce servings of nuts throughout the week may cut your risk of heart disease by up to half. It doesn’t matter what kind of nuts: walnuts, almonds, pecans. Sprinkle them on cereal each morning.” —Gary Fraser, MD, Ph.

D, cardiologist and epidemiologist at Loma Linda University. If it sprouts, it's worth eatingi. Stock/sandrobassi“Nuts, fruit, beans, and whole grains are all rich in phytochemicals and other anti- inflammatory compounds.” —Dariush Mozaffarian, MD, drph, a cardiologist and an epidemiologist who is dean of the Friedman School of Nutrition Science and Policy at Tufts University. Sprinkle your meals with ground flaxseedsi. Stock/deeaf“Filled with fiber and omega- 3s, flaxseeds may help protect against heart disease, cancer, diabetes, and cognitive decline and treat the symptoms of rheumatoid arthritis.

Grind them up and add to oatmeal, yogurt, pancakes, waffles, salads, soups, sandwich spreads, and more.”—Angie Eakin, MD, MS, a member of the Physicians Committee for Responsible Medicine and a primary care physician who specializes in nutrition at Barnard Medical Center. Content continues below ad. Make wine your alcohol of choicei. Stock/carlosandresantos“One or two drinks a day—wine, and perhaps other alcoholic beverages—may help to lower cholesterol and improve heart and brain health. Don’t hold off all week, then live it up on the weekend. More than two and you likely start to do harm.” —Kenneth S.

Kosik, MD, neuroscientist at the University of California, Santa Barbara, and author of Outsmarting Alzheimer’s. Avoid lunch meats like they're poisonousi. Stock/lecic“Processed meats like bacon, ham, hot dogs, lunch meats, and sausage were designated by the World Health Organization as carcinogens in 2. That means they can cause cancer and are in the same category as asbestos and smoking” (though their risk is not as high).

Michael Greger, MDDon't grill; marinatei. Stock/creative_improv“A growing body of evidence shows that barbecued meats cooked at high temperatures or over an open flame may increase your risk of cancer.

Lower your risk by marinating your meat and minimizing charring.”—Bruce Lee, MD, executive director of the Global Obesity Prevention Center at Johns Hopkins Bloomberg School of Public Health. Content continues below ad. Add your own fruit to plain yogurti. Stock/peredniankina“Plain yogurt that you add whole fruit to is very healthy; it typically has about seven grams of natural sugar. Guess how many grams of sugar in a strawberry yogurt? Depending on the brand, you could have up to 2.

That’s not a health food; that’s dessert.” —Robert Lustig, MD, pediatric endocrinologist at the University of California, San Francisco, and author of Fat Chance. Check the sugar counts before buying packaged foodi. Stock/alexskopje“Of the 8. American grocery stores, 7.

Breakfast Foods for Optimal Weight Loss Slim people eat breakfast. That’s an indisputable fact, according to a new study from Cornell University. When researchers surveyed 1. Among the general population, about 2.

NPD Group.)We even witnessed it for ourselves! When test panelists ate a breakfast from Zero Belly Breakfasts every day for just 2 weeks, they lost up to 1. But it’s not just eating breakfast that makes slender people seem “naturally skinny.” People who manage their weight well tend to eat similar things for breakfast.

Fiftyone percent of the slim people surveyed said that on a typical day, their breakfast included a serving of fruit. Forty- one percent said they ate dairy; other popular choices were cold cereal (3. And, in one very interesting finding, only 2. To help you start blasting belly fat first thing in the morning, Eat This, Not That! And for more easy ways to boost your calorie burn before noon, don't miss these 4.

Ways to Lose 4 Inches of Body Fat—Fast! We’ve ranked these muscle- building foods from those with the least to the most protein—they’re all terrific, but #1 will help tone your arms, legs, chest, and butt fast. Packed with soluble fiber—a powerful belly fat fighter—beans will not only fill you up for hours but also help slim you down. Wake Forest Baptist Medical Center researchers found that for every 1. To eat the magical fruit for breakfast, make a Southwestern- inspired omelet filled with black beans, salsa (we like Newman’s Own Mild), and non- dairy cheese. Protein, per 2 tablespoons: 7–8 g.

While processed peanut butter is filled with sugar and waist- widening oils, the real stuff is made with just two ingredients: peanuts and salt. This legume is filled with heart- healthy monounsaturated fats and genistein, a compound that downregulates fat genes. Nutritionist and personal trainer Kristin Reisinger suggests using the healthy fat in an a. Take 1 cup of unsweetened almond milk and blend it with 1 scoop of your favorite protein powder, 1/2 banana, and 1 tablespoon of peanut butter. This drink is a simple way to start the day with a perfect balance of healthy fats, protein, and carbohydrates to replenish glycogen stores and promote muscle growth, without an overabundance of calories for those seeking weight loss,” says Reisinger.

Curious as to what the best spread is? Don’t miss 3. 6 Top Peanut Butters—Ranked!

Almond Butter. Protein, per 2 tablespoons: 7–8 g“Almond butter is high in protein, fiber, antioxidants, and monounsaturated fats,” says Martha Mc. Pretzel Turtles. Skinless Boneless Chicken Breast. Kittrick, RD, CDN, CDE. Studies have also shown that people who eat nuts are less likely to become overweight than those who avoid them, likely because it helps you feel fuller, longer.” To reap the benefits at breakfast, Mc. Kittrick suggests spreading some nut butter on wholegrain toast or adding a tablespoon to oatmeal or smoothies. Eggs. Protein, per two large eggs: 1.

Eggs are an excellent source of protein and other healthy nutrients including fat- burning choline,” says Mc. Kittrick. Choline, also found in lean meats, seafood, and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver, according to Zero Belly Cookbook.

One test panelist, Morgan Minor, made its egg hash her go- to breakfast, and after just 3 weeks on the program, the female firefighter lost 1. The more eggs you eat, the less egg- shaped you get. Wild Salmon. Protein, per 3 oz: 1. The healthy dose of protein and omega- 3 healthy fats found in salmon will keep you satisfied and energized all morning long,” says Kristen Carlucci Haase, RDN. I love smoked salmon and smashed avocado on wholegrain toast, or reheating leftovers of grilled salmon and vegetables for a quick, superfoods- packed start to the day.” Just make sure you avoid the farmed variety if weight loss is your goal. For more weight loss tips, don’t miss these 5. Best- Ever Ways to Boost Your Metabolism.

Nitrite and Nitrate- Free Canadian Bacon. Protein, 3 strips: 1.

Many brands of bacon contain sodium nitrate and nitrite to keep the meat free from harmful bacteria. Under certain conditions, sodium nitrite and nitrate react with amino acids to form cancer- causing chemicals called nitrosamines. And sodium nitrate has been shown to interfere with the body’s natural ability to process sugar. However, if you stick with the right variety, bacon can be a healthy, slimming part of your morning meal. Go with Canadian. Chicken Breast. Protein, per 4 oz: 1. Chicken may not be your average breakfast food, but maybe it should be.

Some mornings, yogurt or eggs just won’t cut it,” says Lisa Moskovitz, RD, CDN, CPT, founder of the New York Nutrition Group. To spice up my breakfast, I’ll pull out some leftover dinner, which often contains plenty of fiber- rich veggies and hunger- slashing lean protein. This perfect combination of nutrients keeps me full and energized for hours,” she says.

And for a list of the purest proteins, don’t miss these 2. Best Every Proteins for Weight Loss! Ground Turkey. Protein, per 4 oz: 2. If you want to amp up your morning dose of protein, consider adding ground turkey (along with some onions, bell peppers, and mushrooms) to your eggs. The combination is quite tasty and somewhat unexpected, making it a perfect choice for fatigued taste buds.

Bonus: The meat is a primo source of DHA omega. AND THE #1 BREAKFAST PROTEIN IS…Organic Protein Powder. Protein, 2 scoops: 3. Protein powder is the most versatile and nutrient- dense source of the musclebuilder nutrient, earning it a top spot on our list. Use it to make a Zero Belly Smoothie, add it to oatmeal to amp up the protein count, use it to make a homemade nutrition bar, mix it into pancake mix—the options are truly endless.

Want to grab a tub? Check out our exclusive report: We Tested 1. Protein Powders, And This Is The Best! BEST BREAKFAST FRUITS AND VEGGIESTo rank each fruit and veggie, we looked at their fiber and sugar counts, granting points to produce packed with fiber and deducting points from those with more sugar than fiber. Apples. Sugar, per medium fruit: 1. Fiber, per medium fruit: 4.

Apples are one of the very best fruit sources of fiber, which, as we said about black beans, is key to blasting belly fat. Throw an apple in your bag along with a nutrition bar and a low- sugar yogurt for a simple, nutrient- filled breakfast on the go.

Bananas. Sugar, per fruit: 1.