3 breakfasts to head off winter weight-gain

Let’s face it, during the holidays most of our eating rules—mine included—fall by the wayside as we’re enticed by delicious holiday drinks and beautiful food spreads at parties.

But there’s one that I absolutely don’t give up: eating breakfast. Why? Well, most importantly, it gives me a much-needed energy boost for the rest of the day. (Holiday shopping takes a lot out of me!) Plus research shows that people who are most successful at losing weight eat breakfast every day.

So to make sure that I don’t gain weight over the holidays (I want to fit into my holiday party dress!) there are 3 things I’ll include to make my breakfasts healthy: whole grains and lean protein to help me stay full right through to lunch and some fruit for added fiber.

Here are three delicious breakfast recipes to help you head off winter weight gain:

Creamy Wheat Berry Porridge: This warming whole-grain porridge pairs fruit, nuts and rolled oats with cooked wheat berries for a filling, fiber-rich breakfast. What’s more, the wheat berries and oats are “slow-release” carbohydrates and, according to a recent study, eating a breakfast that contains “slow-release” carbohydrates 3 hours before you exercise may help you burn more fat. (Find 10 breakfast recipes to fight fat here.)

Citrus-Berry Smoothie: This meal-in-a-glass smoothie is bursting with fiber-rich berries. And a recent study shows that filling up on high-fiber foods helps prevent weight gain. (Find more fiber-rich recipes here.)

Egg & Salmon Sandwich: Smoked salmon and egg whites on a toasted whole-wheat English muffin is the perfect protein-rich power breakfast that will help you feel full all morning.
Active time: 15 minutes | Total: 15 minutes

1/2 teaspoon extra-virgin olive oil
1 tablespoon finely chopped red onion
2 large egg whites, beaten
Pinch of salt
1/2 teaspoon capers, rinsed and chopped (optional)
1 ounce smoked salmon
1 slice tomato
1 whole-wheat English muffin, split and toasted

1. Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

Makes 1 sandwich.
Per serving: 214 calories; 5 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 25 g carbohydrate; 19 g protein; 3 g fiber; 670 mg sodium; 221 mg potassium.
Nutrition bonus: Source of omega-3s.

By Brierley Wright, M.S., R.D.

Brierley's interest in nutrition and food come together in her position as an associate editor at EatingWell. Brierley holds a master's degree in Nutrition Communication from the Friedman School of Nutrition Science and Policy at Tufts University. A Registered Dietitian, she completed her undergraduate degree at the University of Vermont.

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