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Have you ever felt that when you want to start a healthy eating plan or lose weight, you feel the most hungry and crave unhealthy foods? Several factors contribute to this problem, including stress, emotions, and poorly planned diets. Starting the day with a good breakfast can be part of the solution. Although all meals are important within a healthy diet, breakfast plays a fundamental role when trying to lose weight.

Eating a good breakfast not only helps you meet your daily nutrient requirements; it also helps control hunger and cravings throughout the day. People who eat a good breakfast often eat fewer calories later in the day.

What should a breakfast be like to lose weight?
A breakfast that contributes to weight loss should, of course, be part of a healthy diet . It should also have the following characteristics:

Contain at least one food from each of the three groups of the healthy eating plate: fruits and vegetables group, cereals and tubers group, and legumes and foods of animal origin group.
Contain a good source of protein, for example egg, yogurt or cheese.
Contain a good source of fiber , for example corn tortilla, oatmeal, nopales or beans.
Contain healthy fats such as those from avocado, olive oil or nuts.
Avoid foods high in added sugar, such as flavored milks and sugary instant cereals.
Be rich in vitamins and antioxidants, for example those provided by green tea, strawberries, and tomatoes, among other fruits and vegetables.
Avoid high-energy-density foods that pack too many calories into a small amount of food, such as donuts, French bread, and beverages containing whole milk and sugar.
Contribute between 20 and 30% of your daily calorie needs. Consult your nutritionist about the recommended intake for you based on your goals.
Examples of healthy low-calorie breakfasts:
A healthy diet should be varied and appetizing. When your diet is monotonous and repetitive, you run a greater risk of abandoning it before reaching your goals. If you find yourself eating the same thing every time you try to lose weight or eat healthier, check out these ten examples to get your creativity going.

Menu 1. Papaya, scrambled egg with nopales, corn tortilla, green tea.

Menu 2. Chopped fruit with yogurt, oatmeal mugcake with banana , coffee.

Menu 3. Apple, sandwich with whole wheat bread, panela cheese, tomato and olive oil, green tea.

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TODAY — Pictured: Savannah Guthrie on Monday, April 2, 2023; MISSING PERSON: Nancy Guthrie Savannah Guthrie; Nancy Guthrie.Credit : Nathan Congleton/NBC via Getty; Pima County Sheriff’s Department/X A man has been released after being detained by police in connection with the kidnapping case of Nancy Guthrie, the 84-year-old mother of Today co-host Savannah Guthrie. On Tuesday, Feb. 10, the Pima County Sheriff’s Department confirmed in a statement obtained by PEOPLE and shared on social media that deputies had “detained a subject during a traffic stop south of Tucson” in Arizona earlier that day. The sheriff’s department then said in a further statement obtained by PEOPLE, “Investigators have completed their search of a property in Rio Rico. Nancy Guthrie investigation is ongoing. No further details at this time.” It’s since been reported by CNN, CBS News and The New York Times that the man detained for questioning has been released. Nancy and Savannah Guthrie on Today on April 17, 2019 Nancy and Savannah Guthrie on Today on April 17, 2019.Nathan Congleton/NBCU Photo Bank/NBCUniversal via Getty According to CBS News, the man detained has spoken out, stating that he only wants to be identified as Carlos. He said he was detained after a traffic stop, per the outlet. Speaking to reporters early on Wednesday, Feb. 11 outside his home in Rio Rico, Ariz., the man said, “I didn’t do anything … I’m innocent,” per a video posted on X by CBS reporter Andres Gutierrez. He also said he allegedly doesn’t know who Savannah Guthrie or her mom Nancy is, according to the clip. A Pima County Sheriff’s Department spokesperson didn’t immediately respond when contacted by PEOPLE for additional information. Nancy was last seen at her Tucson home on Jan. 31. The Pima County Sheriff’s Department, along with the FBI, then launched a massive investigation into her disappearance, with Sheriff Chris Nanos saying at a Feb. 3 press conference that authorities believe she was taken against her will. Nanos later confirmed that blood found on the exterior porch of Nancy’s home matches her DNA. He has also said that she is currently without her daily medication needed to survive. No suspects or persons of interest had been identified in Nancy’s kidnapping as of Wednesday, Feb. 11. Savannah Guthrie and mother Nancy Guthrie on Thursday, June 15, 2023 Savannah Guthrie and mother Nancy Guthrie on Thursday, June 15, 2023. Nathan Congleton/NBC/Getty On Tuesday, Feb. 10, the FBI released surveillance photos and video of an “armed” individual at Nancy’s front door on the morning of her kidnapping. A timeline previously released by the Pima County Sheriff’s Department outlines Nancy’s last known movements. Her doorbell camera disconnects around 1:47 a.m. on Sunday, Feb. 1, and at 2:12 a.m., the software detects a person. Then at 2:28 a.m., Nancy’s pacemaker app disconnects from her phone. Her family then reported her missing to police around noon. “We believe she is still alive. Bring her home,” Savannah, 54, wrote on Instagram alongside the new photos. In recent days, the journalist has posted multiple videos pleading for her mother’s safe return and acknowledging the alleged ransom notes being investigated by authorities. “We received your message and we understand,” Savannah said in a Feb. 7 video on Instagram. “We beg you now to return our mother to us so that we can celebrate with her. This is the only way we will have peace. This is very valuable to us, and we will pay.” An apparent ransom note sent to local Arizona television stations KOLD and KGUN demanded $6 million in bitcoin by 5 p.m. on Monday, Feb. 9 — a deadline that has now passed. It is unclear if any payment was made as the FBI did not disclose that information in a statement provided to PEOPLE just after 5 p.m. Monday. An earlier deadline of Thursday, Feb. 5, which demanded $4 million, also passed without any payment being made, sources previously told PEOPLE. Want to keep up with the latest crime coverage? Sign up for PEOPLE’s free True Crime newsletter for breaking crime news, ongoing trial coverage and details of intriguing unsolved cases. The FBI is now offering a $50,000 reward for any information leading to Nancy’s recovery or an arrest in the case. The FBI is urging anyone with tips or leads to call 1-800-CALL-FBI in addition to the Pima County Sheriff’s Office number, 520-351-4900.

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