If you’re trying to lose weight in the new year, having a set of easy, nutritious meals constantly in rotation can help. When you cook at home and can be sure you’re getting adequate amounts of protein and fiber in every bite, it becomes easier to hit your health goals.
As registered dietitian Keri Glassman explained on the TODAY show, fiber is important because it helps you feel full, stabilizes blood sugar and boosts gut health, while protein promotes satiety, and muscle building and repair.
These two macronutrients are central to the dishes that Glassman recommended when helping helping two friends in their 40s understand how to lose weight. And the first option is a breakfast that even TODAY co-host Jenna Bush Hager said was delicious.
Dietitian Tip of the Day: Try Cottage Cheese, Berries and Seeds for Breakfast for Weight Loss
Many people opt for protein shakes as a nutritious on-the-go breakfast, but another option with a similar amount of protein from just whole food sources is cottage cheese topped with berries and seeds. And it’s only three ingredients.
While any type of berry and seeds will offer nutritional benefits, the version Glassman made on the TODAY show had hemp seeds and blackberries, as well as cottage cheese.
Why It Matters
Cottage cheese is high in protein, calcium and probiotics, all of which are important in mid-life for women. Protein helps with muscle growth, which can become harder as you age. Calcium contributes to bone health, which can also deteriorate with time. And probiotics add to the gut microbiome, which reduces inflammation and can boost metabolism.
Berries are also high in fiber and great for gut health, in addition to the antioxidants and other micronutrients they provide. Hemps seeds are similarly high in protein, heart-healthy fats, magnesium, potassium, iron and zinc.
How to Get Started
Try having cottage cheese with fruit and seeds as an easy, fast breakfast, snack or lunch.
Other healthy fruits to consider as toppers include: blueberries, strawberries, dates, cherries, bananas and applies.
Other healthy seed options include: flax seeds, chia seeds and pumpkin seeds.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.