Bad Eating Habits: Skipping Breakfast and Craving Sugar

Bad Eating Habit: You skip breakfast.The Fallout: You’ll probably have a lousy morning, as well as a higher chance of overeating later on. “Blood sugar usually drops overnight, so your brain is running on empty until you eat in the morning,” says Ellie Krieger, R.D. Studies have shown that cognitive skills and memory improve once you’ve fueled your foggy morning brain. Recent research shows that breakfast skippers tend to eat more calories during the day than do people who don’t skip. Eating breakfast may actually help you achieve and maintain weight loss.

The Fix: Breakfast doesn’t have to be a drawn-out affair, but try to eat about an hour or two after you get up. Aim for 250 to 400 calories, and include at least one serving of whole grains, a source of protein, and one serving of fruit, says Tara Gidus, R.D. If you’re habitually short on time, stock the kitchen with easy-to-make breakfast foods, keep packets of oatmeal at the office, or place a standing order at a café so you can make a pickup on your way to work.

Bad Eating Habit: You crave sugar. The Fallout: A package of candy may give you a burst of energy, but then you’ll be smacked down by a post-sugar slump. What’s more, a sugary snack is usually empty calories, providing few of the nutrients you need, says Krieger. This, she says, may explain why it’s possible to be both obese and undernourished.

The Fix: You don’t have to go off the sweet stuff completely — just find some good substitutions now and then. Unsweetened dried fruit (like tart cherries or mangoes), peanut M&M’s (a little protein mixed with sugar can help fend off the energy dip), and even a handful of lightly sweetened whole-grain cereal are all good swaps for candy or cookies. And since added sugar sneaks its way into many foods — including bread, cereal, and yogurt — read labels and seek out versions of your favorites with less sugar. Buy unsweetened drinks and add your own sugar. (Presweetened iced tea can contain as much as 10 to 12 teaspoons per bottle.) Or opt for sugar-free.
(Source: Real Simple, April, 2008)