THE IMPORTANCE OF BREAKFAST Julie Fromm, RD
WHY SHOULD I EAT BREAKFAST?? Eating breakfast provides energy for the day After 8+ hours of not eating, we need to break our fast
WHY SHOULD I EAT BREAKFAST? Diets of breakfast eaters contained more: fiber calcium vitamins A and C riboflavin & zinc iron With less fat and cholesterol
THINNER, HEALTHIER 78% of successful dieters eat breakfast everyday National Weight Control Registry 30# weight loss kept off for a year For women, breakfast eaters had overall lower calorie intake Those skipping breakfast carried more weight in their midsection Breakfast eaters were less likely to develop insulin resistance and become obese CARDIA study
WHY SHOULD I EAT BREAKFAST? Eating breakfast has also been shown to improve concentration, productivity and mood More likely to exercise Lifelong g breakfast eaters had lower LDL cholesterol
SET THE EXAMPLE FOR YOUR CHILDREN!
WHAT TO EAT Carbohydrate, Protein and Fat Carbs for energy, including fiber Fat for satiety Protein Grains, Fruit, Vegetables, Protein, Dairy At least three of the food groups
raisins oatmeal walnuts strawberrie s yogurt crunchy whole grain cereal Whole-grain bread Vegetabl natural ejuice peanut butter spinach mushroom s onions eggs skim milk
READ THE I INGREDIENT LABEL!! Ingredients: MADE FROM ROASTED PEANUTS AND SUGAR, CONTAINS 2% OR LESS OF: MOLASSES, FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, SALT. Ingredients: sugar, palm oil, hazelnuts, cocoa, reduced minerals whey, lecithin, vanillin
BREAKFAST CEREALS Whole grain Fiber- 3 grams or more per serving Low sugar-less than 5 grams per serving grams of sugar 4= teaspoon of sugar Low fat About 120 calories per serving Short ingredient list Taste! NuVal at Meijer Cereals have the widest range of scores from 4-100 with an average of 25 Shredded Wheat-91 Kashi Puffs-90 Cherrios-37
KASHI PUFFS
TOASTED OATS
CORN FLAKES
CHOCOLATE CHEX
CINNAMON TOAST CRUNCH
GOLDEN GRAHAMS
Whole grain english muffin Canadian bacon, egg frozen berries carrot juice flax seed yogurt berrie s Whole-grain waffle ricotta cheese avacad o salsa corn tortilla eggs
banana whole-grain tortilla peanut butter Sweet potatoes turkey sausage soy milk cheese whole-grain Pizza crust veggies whole-grain bread cucumber tomato chicken breast
cornmeal grits polenta whole-grain cereal skim milk Mushrooms Bell pepper shrimp almonds yogurt whole-grain bagel tomato cucumber smoked salmon
tomato cucumber Whole T t ith b k d b grain pita tuna Toast with baked beans Fava bean puree Rice and beans Corn porridge Rice congee Soup Kimchi pineapple Wasa crackers Cottag e cheese Skim milk Whole banana grain bread egg
The Importance of Breakfast Diets of breakfast eaters have more: fiber, calcium, vitamins A and C, riboflavin & zinc, iron with less fat and cholesterol Thinner, healthier Carbohydrate/Protein/Fat Grains, Fruit, Vegetables, Protein, Dairy at least 3 groups What to look for in a breakfast cereal Whole grain Fiber 3 grams or more per serving Low sugar less than 5 grams per serving grams of sugar 4= teaspoon of sugar Low fat About 120 calories per serving Short ingredient list Taste
Raisins, oatmeal, walnuts Strawberries, yogurt, cereal Vegetable juice, whole grain bread, peanut butter Vegetable omelet, skim milk Whole grain English muffin, egg, Canadian bacon, orange juice (with calcium) Smoothie=yogurt, flax seed, frozen berries, carrot juice Whole grain waffle, ricotta cheese, berries Corn tortilla, avocado, salsa, egg Whole grain tortilla, banana, peanut butter Sweet potatoes, turkey sausage, soy milk Whole grain pizza crust, cheese, tomatoes, mushrooms, bell pepper Whole grain bread, chicken breast, cucumber, tomato Cornmeal grits, mushrooms, bell pepper, shrimp Whole grain cereal, skim milk, almonds Larabar, yogurt Whole grain bagel, tomato, cucumber, smoked salmon Whole grain pita, tuna, tomato, cucumber Wasa crackers, pineapple, cottage cheese French toast whole grain bread, egg, milk, banana Breakfast=Lunch=Dinner Notes Rebecca DaSilva, RD rebecca.dasilva@wayne.edu Julie Fromm, RD JulieRD@Wayne.edu 313 577 5857