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Breakfast -- Don't Leave Home Without It
Breakfast -- Don't Leave Home Without It -- Posted by Gumbo on 04-30-05 07:53
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Breakfast -- Don't Leave Home Without It=20
By Suzanne Proulx, M.S., R.D., L.D.N.
Brigham and Women's Hospital=20
a.. Breakfast Benefits=20
b.. Quality Counts=20
c.. Beating The Breakfast Blues=20
d.. Tips And Ideas=20
a.. No Time For Breakfast?=20
b.. Not Interested In Traditional Breakfast Foods?=20
c.. No Appetite In The Morning?=20
Eating a nutritious breakfast is a great way to jump-start the day, yet =
a tasty breakfast might not be finding its way onto your kitchen table. =
Rushed morning routines, trying to lose weight, and lack of appetite =
early in the morning are all reasons people skip breakfast. =
Nevertheless, mounting evidence supports the idea that breakfast may =
indeed be the most important meal of the day.=20
Breakfast Benefits
Studies examining eating habits suggest that the regular consumption of =
breakfast can:
a.. Reduce risk of obesity and high cholesterol=20
b.. Decrease insulin resistance (a condition that increases risk of =
type 2 diabetes and heart disease)=20
c.. Improve performance on memory-related tasks=20
d.. Minimize impulsive snacking and overeating at other meals=20
e.. Increase intake of essential nutrients that are rarely replenished =
by other meals of the day=20
f.. Enhance school performance in children and young adults=20
Although it would seem to make sense that skipping breakfast would save =
calories, data suggest otherwise. In a study of nearly 3,000 adults who =
lost and kept off at least 30 pounds for longer than one year, close to =
90 percent reported eating breakfast on most days of the week. =
Interestingly, the breakfast eaters and breakfast skippers consumed =
almost the same total daily calories; the breakfast skippers made up the =
missed breakfast calories throughout the day. In addition, researchers =
at the University of Massachusetts Medical School found that breakfast =
skippers are 4.5 times more likely to be obese than are breakfast =
eaters.=20
Back to top
Quality Counts
Before reaching for that doughnut or pastry, keep in mind that what you =
choose for breakfast is just as important as eating breakfast. Think of =
breakfast as the perfect opportunity to start accumulating the minimum =
five servings of fruits and vegetables and three servings of whole =
grains recommended for optimal health. Furthermore, the National Academy =
of Sciences recommends that adults consume 21 to 38 grams of fiber per =
day. This presents quite a challenge for those choosing low-fiber =
breakfast options or for those skipping breakfast altogether. Whole =
grains, fruits, vegetables, beans, nuts and seeds are the best sources =
of dietary fiber. High-fiber foods have the added benefit of warding off =
mid-morning snack attacks by creating a feeling of fullness. Likewise, =
adding some protein such as seafood, low-fat dairy products, skinless =
poultry, egg or egg substitute can also aid in suppressing hunger.=20
Back to top
Beating The Breakfast Blues
Breakfast can be one of the most monotonous meals of the day, but with a =
little creativity, the first meal of the day can be one of the best. =
Variety can beat breakfast boredom, so don't be afraid to include some =
unorthodox breakfast foods for a change of pace. Additionally, if you =
have abandoned breakfast due to a busy lifestyle, some of these =
breakfast ideas can be packed up and taken along for a delicious =
grab-and-go breakfast treat.=20
Back to top
Tips And Ideas
No Time For Breakfast?
a.. Wrap a whole-grain tortilla around peanut butter and a banana and =
serve with low-fat milk or soy milk.=20
b.. Stuff a whole-wheat pita with low-fat cream cheese or low-fat =
cottage cheese and canned sliced peaches.=20
c.. Plan ahead and place whole-grain cereal (at least 3 to 4 grams of =
fiber per serving) with dried fruit and nuts in a sealed bag. Grab in =
the morning along with a carton of low-fat yogurt or low-fat milk.=20
d.. Try some whole-grain crackers, string cheese and grapes.=20
e.. Mix instant plain oatmeal with dried fruit, nuts and a dash of =
cinnamon.=20
f.. Spread peanut butter and jam on whole-grain bread and have with a =
piece of fruit and low-fat milk or soy milk.=20
g.. Munch on a handful of unsalted mixed nuts served with an =
individual portion of low-sodium vegetable juice.=20
h.. Top a whole-wheat English muffin with soy sausage patty and a =
slice of low-fat cheese.=20
i.. Take along a piece of fruit, low-fat milk or soy milk and a =
homemade muffin made on the weekend and stored in the freezer. =
(Substitute at least half the flour in recipes with whole-grain flour =
and supplement the batter with vegetables, nuts and/or fruit.)=20
Back to top
Not Interested In Traditional Breakfast Foods?
a.. Choose whole-grain varieties (check ingredient list for the words =
"whole" or "whole grain" in the first ingredient) of breads, tortillas, =
crackers, bagels or pita breads and top or stuff with any of the =
following:=20
a.. Salmon spread made with low-fat cream cheese, canned salmon and =
your favorite herbs=20
b.. Hummus with grated carrots and raisins=20
c.. Leftover skinless chicken or turkey with light mayonnaise and =
cranberry chutney=20
d.. Bean spread with lettuce, tomato and cucumber slices=20
e.. Avocado, baby greens, roasted red pepper and a few chopped sun =
dried tomatoes=20
f.. Low-fat feta cheese with walnuts and dates=20
g.. Scrambled egg substitute or eggs with salsa
b.. Freezer pops made from a mixture of low-fat yogurt, low-fat milk =
or soy milk mixed with 100-percent juice and fruit slices
c.. Baked tortilla chips with salsa and cut-up vegetables
d.. Grilled cheese sandwich made with whole-grain bread, low-fat =
cheese or soy cheese served with fruit. (For variety, stuff with grilled =
or saut=E9ed vegetables made on the weekend and frozen as individual =
servings.)=20
e.. Celery and sliced apple with peanut butter=20
f.. Vegetables with low-fat dip and a hard-boiled egg=20
g.. Soy hot dog or veggie burger in a whole-grain bun with lettuce, =
tomato, your favorite condiments and a side of baby carrots=20
h.. Pizza made with whole-grain pita bread, spaghetti sauce and =
low-fat cheese served with fruit
i.. A bowl of vegetable soup and whole-grain crackers. (Try low-fat =
pureed soups in a travel mug if eating on the run.)=20
Back to top
No Appetite In The Morning?
A lack of appetite in the morning may be the result of a large meal or =
snack consumed the night before. Perk up your morning appetite by eating =
lighter and earlier in the evenings. If a large breakfast is still not =
appealing, perhaps a breakfast smoothie may be the answer. Try blending =
a mixture of either low-fat milk, low-fat yogurt or soy milk with fruit, =
100 percent fruit juice and your favorite spices or flavor extract. Oat =
bran, wheat germ or ground flax seed can be added for extra fiber.=20
Back to top
So start your day the healthy way by fueling up with a nutritious =
breakfast!=20
Suzanne Proulx M.S., R.D., L.D.N., is a senior nutritionist at Brigham =
and Women's Hospital and Dana-Farber Cancer Institute. She is also a =
group nutritionist for the Women's Health Initiative, which is a =
landmark research study designed to investigate some of the major causes =
of disease and death in postmenopausal women. She has a Bachelor of =
Science degree in biology from Boston College and a Master of Science =
degree in nutrition from Boston University.=20
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charset="iso-8859-1"
Content-Transfer-Encoding: quoted-printable
charset=3Diso-8859-1">
size=3D4>
face=3Dverdana,arial color=3D#c00000 size=3D5>Breakfast -- Don't =
Leave Home Without=20
It
By =
Suzanne Proulx,=20
M.S., R.D., L.D.N.
Brigham =
and Women's=20
Hospital
-
href=3D"http://www.billend.com/daily/a0430051.htm#ben">Breakfast =
Benefits=20
-
href=3D"http://www.billend.com/daily/a0430051.htm#qual">Quality =
Counts=20
-
href=3D"http://www.billend.com/daily/a0430051.htm#blues">Beating The =
Breakfast=20
Blues
-
href=3D"http://www.billend.com/daily/a0430051.htm#tips">Tips And =
Ideas=20
-
href=3D"http://www.billend.com/daily/a0430051.htm#time">No Time For=20
Breakfast?
-
href=3D"http://www.billend.com/daily/a0430051.htm#trad">Not =
Interested In=20
Traditional Breakfast Foods?
-
href=3D"http://www.billend.com/daily/a0430051.htm#app">No Appetite =
In The=20
Morning?
Eating a =
nutritious=20
breakfast is a great way to jump-start the day, yet a tasty breakfast =
might not=20
be finding its way onto your kitchen table. Rushed morning routines, =
trying to=20
lose weight, and lack of appetite early in the morning are all reasons =
people=20
skip breakfast. Nevertheless, mounting evidence supports the idea that =
breakfast=20
may indeed be the most important meal of the day.
name=3Dben>Breakfast=20
Benefits
name=3Dben>Studies=20
examining eating habits suggest that the regular consumption of =
breakfast=20
can:
name=3Dben>Although it=20
would seem to make sense that skipping breakfast would save calories, =
data=20
suggest otherwise. In a study of nearly 3,000 adults who lost and kept =
off at=20
least 30 pounds for longer than one year, close to 90 percent reported =
eating=20
breakfast on most days of the week. Interestingly, the breakfast eaters =
and=20
breakfast skippers consumed almost the same total daily calories; the =
breakfast=20
skippers made up the missed breakfast calories throughout the day. In =
addition,=20
researchers at the University of Massachusetts Medical School found that =
breakfast skippers are 4.5 times more likely to be obese than are =
breakfast=20
eaters.
size=3D4>
href=3D"http://www.billend.com/daily/a0430051.htm#top">Back to =
top
name=3Dqual>Quality=20
Counts
Before =
reaching for that=20
doughnut or pastry, keep in mind that what you choose for breakfast is =
just as=20
important as eating breakfast. Think of breakfast as the perfect =
opportunity to=20
start accumulating the minimum five servings of fruits and =
vegetables and=20
three servings of whole grains recommended for optimal health. =
Furthermore, the=20
National Academy of Sciences recommends that adults consume 21 to 38 =
grams of=20
fiber per day. This presents quite a challenge for those choosing =
low-fiber=20
breakfast options or for those skipping breakfast altogether. Whole =
grains,=20
fruits, vegetables, beans, nuts and seeds are the best sources of =
dietary fiber.=20
High-fiber foods have the added benefit of warding off mid-morning snack =
attacks=20
by creating a feeling of fullness. Likewise, adding some protein such as =
seafood, low-fat dairy products, skinless poultry, egg or egg substitute =
can=20
also aid in suppressing hunger.
size=3D4>
href=3D"http://www.billend.com/daily/a0430051.htm#top">Back to =
top
name=3Dblues>Beating=20
The Breakfast Blues
Breakfast =
can be one of=20
the most monotonous meals of the day, but with a little creativity, the =
first=20
meal of the day can be one of the best. Variety can beat breakfast =
boredom, so=20
don=92t be afraid to include some unorthodox breakfast foods for a =
change of pace.=20
Additionally, if you have abandoned breakfast due to a busy lifestyle, =
some of=20
these breakfast ideas can be packed up and taken along for a delicious=20
grab-and-go breakfast treat.
size=3D4>
href=3D"http://www.billend.com/daily/a0430051.htm#top">Back to =
top
name=3Dtips>Tips And=20
Ideas
name=3Dtime>No Time=20
For Breakfast?
- Wrap a whole-grain =
tortilla around=20
peanut butter and a banana and serve with low-fat milk or soy milk.=20
- Stuff a whole-wheat =
pita with=20
low-fat cream cheese or low-fat cottage cheese and canned sliced =
peaches.=20
- Plan ahead and place =
whole-grain=20
cereal (at least 3 to 4 grams of fiber per serving) with dried fruit =
and nuts=20
in a sealed bag. Grab in the morning along with a carton of low-fat =
yogurt or=20
low-fat milk.
- Try some whole-grain =
crackers,=20
string cheese and grapes.
- Mix instant plain =
oatmeal with dried=20
fruit, nuts and a dash of cinnamon.
- Spread peanut butter =
and jam on=20
whole-grain bread and have with a piece of fruit and low-fat milk or =
soy milk.=20
- Munch on a handful of =
unsalted mixed=20
nuts served with an individual portion of low-sodium vegetable juice.=20
- Top a whole-wheat =
English muffin=20
with soy sausage patty and a slice of low-fat cheese. =
- Take along a piece of =
fruit, low-fat=20
milk or soy milk and a homemade muffin made on the weekend and stored =
in the=20
freezer. (Substitute at least half the flour in recipes with =
whole-grain flour=20
and supplement the batter with vegetables, nuts and/or fruit.)=20
size=3D4>
href=3D"http://www.billend.com/daily/a0430051.htm#top">Back to =
top
name=3Dtrad>Not=20
Interested In Traditional Breakfast Foods?
- Choose whole-grain =
varieties (check=20
ingredient list for the words "whole" or "whole grain" in the first=20
ingredient) of breads, tortillas, crackers, bagels or pita breads and =
top or=20
stuff with any of the following:
- Salmon spread made =
with low-fat=20
cream cheese, canned salmon and your favorite herbs
- Hummus with grated =
carrots and=20
raisins
- Leftover skinless =
chicken or=20
turkey with light mayonnaise and cranberry chutney
- Bean spread with =
lettuce, tomato=20
and cucumber slices
- Avocado, baby =
greens, roasted red=20
pepper and a few chopped sun dried tomatoes
- Low-fat feta cheese =
with walnuts=20
and dates
- Scrambled egg =
substitute or eggs=20
with salsa
- Freezer pops made from =
a mixture of=20
low-fat yogurt, low-fat milk or soy milk mixed with 100-percent juice =
and=20
fruit slices
- Baked tortilla chips =
with salsa and=20
cut-up vegetables
- Grilled cheese =
sandwich made with=20
whole-grain bread, low-fat cheese or soy cheese served with fruit. =
(For=20
variety, stuff with grilled or saut=E9ed vegetables made on the =
weekend and=20
frozen as individual servings.)
- Celery and sliced =
apple with peanut=20
butter
- Vegetables with =
low-fat dip and a=20
hard-boiled egg
- Soy hot dog or veggie =
burger in a=20
whole-grain bun with lettuce, tomato, your favorite condiments and a =
side of=20
baby carrots
- Pizza made with =
whole-grain pita=20
bread, spaghetti sauce and low-fat cheese served with=20
fruit
- A bowl of vegetable =
soup and=20
whole-grain crackers. (Try low-fat pureed soups in a travel mug if =
eating on=20
the run.)
size=3D4>
href=3D"http://www.billend.com/daily/a0430051.htm#top">Back to =
top
name=3Dapp>No=20
Appetite In The Morning?
A lack of =
appetite in the=20
morning may be the result of a large meal or snack consumed the night =
before.=20
Perk up your morning appetite by eating lighter and earlier in the =
evenings. If=20
a large breakfast is still not appealing, perhaps a breakfast smoothie =
may be=20
the answer. Try blending a mixture of either low-fat milk, low-fat =
yogurt or soy=20
milk with fruit, 100 percent fruit juice and your favorite spices or =
flavor=20
extract. Oat bran, wheat germ or ground flax seed can be added for extra =
fiber.=20
size=3D4>
href=3D"http://www.billend.com/daily/a0430051.htm#top">Back to =
top
So start =
your day the=20
healthy way by fueling up with a nutritious breakfast!
size=3D4>Suzanne Proulx M.S.,=20
R.D., L.D.N., is a senior nutritionist at Brigham and Women's Hospital =
and=20
Dana-Farber Cancer Institute. She is also a group nutritionist for the =
Women's=20
Health Initiative, which is a landmark research study designed to =
investigate=20
some of the major causes of disease and death in postmenopausal women. =
She has a=20
Bachelor of Science degree in biology from Boston College and a Master =
of=20
Science degree in nutrition from Boston University.=20
------=_NextPart_000_000F_01C54D72.E4177440--
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