But time is tight, so you gobble down
a cereal bar. It's better than nothing, right? Just barely, says Kathleen
Melanson, Ph.D., R.D., a professor of nutrition at the University of
Rhode Island in Kingston, who adds: "Rushing through breakfast
can set you up for overeating all day long." In a recent study, she
asked women to guzzle a protein shake first thing in the morning and,
on a different day, to sip it slowly from a straw. When women lingered
over the shake, they ate 40 fewer calories on average at lunch (a 4-
pound-per-year savings) than when they finished it quickly. "The
women may have received more satiety signals from the brain when
they took their time with the drink," she explains. "And that made
them less hungry at lunch."
The lesson: Carve out at least 15 minutes
for breakfast at home, or stash cereal and fruit at work and eat there.