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Workshop Description
You've heard that breakfast is the most important meal
of the day. If you eat breakfast daily, that's a great start;
but it's all too easy to get stuck in a breakfast rut or count
a donut as your morning fuel. In this workshop, we'll
present some new ideas for breakfast & the best foods
to keep you fueled until lunch.
Breakfast: Defined
First meal of the day
Eaten within 2-3 hours of waking
Consisting of more than 1 food group
Typical barriers to eating breakfast:
Time
Cost
Not hungry
Fear of weight gain
Benefits of Breakfast
Improved overall diet quality
Nutrient intake
Calcium, potassium, dietary fiber, folate, iron, vitamin B-12
consistently higher in regular breakfast eaters
Weight control
National Weight Control Registry healthy behavior
Appetite regulation
Eating breakfast that includes protein = reduction in
evening snacking
Benefits of Breakfast
Improved insulin sensitivity
Regulation of blood glucose & insulin levels, lipid metabolism
Cognitive function
Improved attention span, memory
Most studies involve school children
Mood & energy
Reduced risk of chronic disease
Type 2 DM
Cardiovascular disease
Build a better breakfast: Basics
3+ food groups is best
Include protein
Add veggies
300-500 calories recommended
Build a better breakfast: Protein
Breakfast protein sources
Eggs
Dairy
Nuts/nut butters
Tofu
What’s not on the list?
Processed meats
Build a Better Breakfast: Protein
Significantly impacts
appetitive, hormonal,
and neural signals
involved in food-intake
regulation
Feel more full; stay more full
for longer; reduce snacking
later in the day
Build a Better Breakfast: Protein
The Great Egg Debate
2015 Dietary Guidelines for Americans:
Cholesterol “not a nutrient of concern for overconsumption”
Individuals with high cholesterol or diabetes still may want to limit to 3 yolks/week (based on Nurses Health Study)
Why the switch?
Dietary cholesterol ≠ blood cholesterol
Blood cholesterol ≠ perfect predictor of CVD
Epidemiological studies looking at total cholesterol
Recent studies
Bottom line: Eggs (including yolk) ok, particularly when eaten in place of carbohydrates
Pay attention to what goes with your eggs (sausage/bacon, homefries, etc.)
Build a Better Breakfast: Protein
Dairy
Non-fat, low-fat, full-fat?
Dietary guidelines recommend non-fat & low-fat
Skim/reduced fat milk has equivalent protein, calcium, etc.
content; no added sugar
But…
Fatty acids in full fat dairy may help with weight regulation
Type 2 DM risk may be lower with full fat dairy
Complex; more research warranted
Build a Better Breakfast: Protein
Yogurt
Greek vs regular
Protein content
15g vs 5g (per 6 oz serving)
Start plain – then add honey, maple syrup
to taste
Low-fat over non-fat, light
Build a better breakfast:
Carbohydrates
Purpose of including carbs at breakfast: Supply
energy & replenish glycogen stores after fasting
Sources: Fruit, grains
Fruit
Whole fruit best
Fiber
Juice
100% juice
Portion
Build a Better Breakfast:
Carbohydrates
Smoothies
A word of caution…
Add protein
Dairy
Tofu
Nut butter
Protein powder
Add veggies – spinach, kale, carrots, avocado
Build a Better Breakfast:
Carbohydrates
Whole grains
RTE Cereals
5-5-10 Rule
5+ grams fiber
5+ grams protein (naturally occurring preferred)
<10 grams sugar
Examples: Kashi Go Lean, Post Great Grains, Natures Path
Red Berry Crunch
Alternatives: homemade muesili/granola, whole grain
hot cereals, whole grain bread, whole grain baked
goods
Build a Better Breakfast: Baked
Goods
Portions
Whole grains
Reduce sugar & salt
Oil in place of 1/2 of butter
Nuts
Bean flours
Low fat dairy
Build a Better Breakfast: Fats
Choose plant-based fats
Avocado toast
Chia seed pudding
Nut butter
Flax seed in smoothies, oatmeal
Time saving strategies
Make-ahead ideas
Slow cooker oatmeal
Fried eggs
Breakfast burritos
Dinner leftovers
Overnight oats
Time saving strategies
Simple, portable breakfasts
String cheese w/ a piece of fruit
Homemade breakfast muffin
Trail mix make your own w/dried fruit, whole
grain cereal, nuts
Fiber-rich granola bar w/hard boiled egg
Mini-quiches
Time saving strategies
Get breakfast organized the night before
Smoothie ingredients all together
Plates/spoons/cooking utensils out
Batter pre-made
Eggs in the microwave
Scramble, high for 30 seconds, stir, cook another 30
seconds
Other ideas?
Dining Out
Breakfast rated as “worst” meal when dining out
Highest calories, saturated fat, sodium
Average calories: 1130
Look for smaller portions
Or order a la carte
Split a meal
Ask for healthier substitutions
Choose whole grains
Wellness Resources
www.muswell.limeade.com Incentive Program
www.montanamovesandmeals.com Blog
wellness@montana.edu Email
@montanameals Twitter
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