3. Add peanuts or peanut butter.

By eating peanuts or peanut butter, the carbohydrates(碳水化合物) are taken in more slowly and blood sugar does not rise as high.   39   So they are less likely to snack later.

4.   40  

There’s an old saying that advises “Eat breakfast like a king, lunch like a prince and dinner like a pauper”. It’s worth following. Those who eat a balanced 700-calorie breakfast over a 12-week period lower their blood sugar and blood pressure twice more than people who eat a 200-calorie meal. They also lose an average of 19.2 pounds and have lower levels of ghrelin, the “hunger hormone”

A. Go big.

B. Pile on the produce.

C. Other studies link skipping breakfast with a higher risk of developing high blood pressure, heart disease, and type 2 diabetes

D. So it’s worth making the effort to hold it steady.

E. It could set you up for overeating throughout the day.

F. Just a banana will do the trick.

G. Plus women feel fuller for up to 12 hours after eating the peanut butter or peanuts.