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Health > More Health Stories | Winter 09 IS Magazine

Breakfast Boosters and Snack Solutions

More great tips and nutritional information from HMSA’s eat healthy Campaign.

By Amy C. Brown, Ph.D., R.D.

HMSA’s eat healthy Campaign was introduced a year ago. Each issue of Island Scene has included an article on the campaign and nutrition information to help you and your family make smart eating choices. This article includes information on nutrition trends and fads, the importance of eating breakfast, and eating smaller, more frequent meals.

Be Wary of Nutrition Trends and Fads

One day the “experts” say one thing. Then they say something else. Then it switches back. What should you believe? Be wary of nutrition trends and fads.

There are ways to look at health information and advertising with a more discerning eye. The first thing to remember is that sensationalism sells. It’s ultimately the weight of all the studies combined that counts and not a single ad, story or study result. Don’t let le study du jour mean anything except one more small piece of the puzzle that is part of the overall picture.

You can usually tell if an eating plan is going to work for you by asking three questions:

1. Is the overall energy balance of calories in (food) and calories out (exercise) reasonable?
2. Does it provide all the daily nutrients you need?
3. Is this an eating pattern you can follow for the rest of your life?

A “yes” answer to all three questions is a good start. If you’re not sure about the first two questions, talk to your doctor or a registered dietitian (check your plan benefits for services from a registered dietitian first). Or Google “calorie counters” to find web sites such as www.nutritiondata.com that can tell you how many calories, grams of fat, vitamin C, and other nutrients are in the foods you are consuming.

Eat Breakfast

Studies have shown that eating breakfast can help you lose weight or maintain weight loss by preventing you from eating too much later in the day. Some breakfast skippers experience “night eating syndrome,” where they fiercely forage through the refrigerator after dinner or late at night. They more than make up for their skipped calories, so they’re not hungry the next morning, then the cycle repeats itself.

Here are some positive reasons to “break the fast” with breakfast:

• Better morning concentration and productivity.
• Improves strength and endurance.
• Less stress about food.
• Reduces overeating at or after dinner.
• Improves appetite regulation.
• Increases metabolism rather than slowing it down.
• Lowers risk of triggering an eating disorder.

To gain all these breakfast benefits and more, here are some suggested breakfasts menus, with traditional, out-of-the-box, and grab-and-go options. `

Traditional Breakfasts

• High-fiber cereal with at least 3 grams of fiber per serving.
• Whole-grain toast, bagel, or English muffin with cream cheese, cheese or jam.
• Pancakes, french toast or waffles (choose wheat or whole-grain varieties) with fresh fruit.
• Eggs: For a healthful option, add green onions, onions, broccoli, tomatoes, tomato paste, spinach or other vegetables.
• Fruits, such as an orange, banana, apple, papaya, mango, guava or pineapple, plus protein from a boiled egg, low-fat cottage cheese, or low-fat yogurt.
• Miso soup, natto (fermented soybeans), and brown rice.

Out-of-the-Box Breakfasts

• Grilled cheese and tomato sandwich on whole-grain bread.
• Peanut butter and jelly on whole-grain bread or toast.
• Poi and half a papaya with fruit or nuts.
• Canned tuna with a little mayonnaise or mustard with a fruit or vegetable.
• Salad with chicken strips, mandarin orange slices, nuts, and whole-grain crackers.
• Pudding cup with fresh fruit.
• Healthful leftovers from lunch or dinner.

Grab-and-Go Breakfasts

• Fresh fruit and cheese.
• Whole-grain bagel and cream cheese or a small, low-fat muffin.
• Trail mix of dry cereal, pretzels, crackers, dried fruits, and/or nuts.
• Smoothies under 400 calories for women, or 600 calories for men.
• Low-fat yogurt mixed with fruit or nuts.

Nuts!

Watch your serving sizes for nuts, which are usually high in fat and calories.

Eggs?

The American Heart Association recommends a daily intake limit of 300 mg. of cholesterol for people with normal low density lipoprotein (LDL). For people with high LDL or those on cholesterol medication, the recommendation is less than 200 mg. of cholesterol each day.

• Each egg yolk provides 213 mg. of cholesterol.
• Egg whites and egg substitutes usually do not have any cholesterol.

Eat Smaller, More Frequent Meals

Most people grew up eating three meals a day, but some researchers suggest that eating smaller meals more often may be healthier and reduce the risk for obesity. This strategy supplies your body with a steady stream of nutrients, which keeps blood sugar levels even and your energy level high.

At least three meals a day are recommended to keep your metabolism burning strong. It’s best not to pile all your calories into one meal because a person will absorb more calories from one meal than if the same amount of food was divided up into three meals throughout the day.

You still have to stay within your daily total calorie amount, however, which is usually 1,600 calories for women and 2,400 calories for men. A person’s size, gender, and activity level will influence caloric requirements.

Snack Selections

Stay away from snacks that are just empty calories (sugar or pure starch without fiber) that sometimes fuel your appetite. This is true even if they are in a 100-calorie pack, because the carbohydrate-to-protein-to-fat composition contributes to how full you feel. So a little protein, fat and/or fiber helps regulate your appetite. Snacks are good opportunities to eat more fruits and vegetables.

Be prepared for snack attacks. Having a pre-planned snack can help you avoid unhealthy snacks or treats at work, late-afternoon vending machine hunts, or after school or late-night refrigerator raids. The weekend is a good time to plan and prepare your week’s snacks. Replace most of your snacks with healthful options and allow yourself the occasional “sweet attack,” as long as you stay under your calorie cap. Gradually, your sweet tooth will shrink as you eat less and less sugar. The key is consistency.

© 2008 Amy Brown. Dr. Brown is an associate professor of Medicine in the Department of Complementary and Alternative Medicine, John A. Burns School of Medicine, University of Hawai‘i at Manoa.