5. Eggs
Research shows that the majority of Americans—around 90%, in fact—don’t consume enough choline, which Shaw explains is “heavily concentrated in the yellow yolk of your eggs.” This B-like vitamin is beneficial for your brain and muscle functions. This is especially critical to be aware of as you age!
6. Plain Greek Yogurt
Plain Greek yogurt is an excellent breakfast choice. Just one small container can provide as much as 15 to 17 grams of protein, according to Lainey Younkin, MS, RD, LDN, weight loss dietitian at Lainey Younkin Nutrition. Protein is important to kick up your metabolism. Your body torches double the number of calories when it digests protein, compared to fat and carbs, says Younkin.
“Additionally, if you’re lifting weights (which also revs your metabolism), protein helps rebuild muscle mass,” she adds. “The more muscle you have, the more calories you’ll burn. Mix nuts or seeds, along with some fruit, into nonfat or low-fat Greek yogurt for a balanced breakfast that supports weight loss and keeps you full for hours. Eating enough protein early in the day also prevents mindless snacking at night.”
Meshulam loves the goodness of plain Greek yogurt as well, telling us, “For weight loss, make sure you choose a plain variety to limit the added sugar and sweeten it yourself with fruit.”