Let food be thy medicine and medicine be thy food. ~Hippocrates

Posts tagged ‘nutrient density’

Breakfast: the Most Important Meal of the Day


This can’t be more true and I’ve addressed this in other entries about weight loss and maintenance.

Because the body is basically an energy burner, like a coal stove, the burn stops when the energy source (fire) stops. Never mind how much coal (i.e.-fat) is sitting in the stove. Get the picture?

Breakfast comes (duh!) from two words, cleverly put together. “Break” the “fast.” The “fast” part is when the fire goes out, while you are sleeping. To kickstart that fire (your metabolism) again, you need to add fuel in the form of a healthy breakfast. The key word is “healthy.” Not a slice of white bread with jelly. A good, solid breakfast ideally has something from at least 3 food groups. A protein, a fat and a whole grain carb will keep  you satisfied until lunchtime. Use portion control as well. Learn what a portion looks like. (I’ll review this in a subsequent post.) Add a mid-morning serving of fruit so you arrive at lunchtime hungry, but not starving. After a healthy lunch, have a id afternoon snack so you are not famished at dinnertime. A healthy afternoon snack would be a palm-sized handful of walnuts, almonds, peanuts, cashews pr pistachios (or any other nuts), or a plain yogurt with some fresh fruit added for sweetness. Stay away from flavored yogurts which are high in sugar. Some brands are now featuring lower sugar content. Look for 10 or fewer grams of sugar per serving.

The extra bonus of eating a healthy breakfast is that yo continue to burn calories at a higher rate throughout the entire day! Skip breakfast and your body remains sluggish, stubbornly holding onto that unneeded mass.

If you are not great in the morning, prepare your breakfast the night before. Some ideas:

  • A whole wheat muffin spread with peanut or almond butter, topped with whole fruit spread, not jelly.
  • Prepare quick-cooking steel cut oats, put in the fridge and reheat in the morning (watch it warm up in the microwave so it doesn’t overflow the bowl). Better still cook the real kind – enough for a week, and reheat with a splash of water each morning. Add raisins or craisins and a tablespoon or two of nuts for a very filling and healthy breakfast.
  • Cheese and crackers. Watch portions.
  • Trail mix. Make your own with low sugar cereal, pumpkin or sunflower seeds, raisins, cashews or other nuts. Also good for a snack on the run.
  • Low fat cottage cheese, fruit and a slice of whole grain bread.

Hydrate with water, skin milk, coffee or tea or a 4-6 oz. portion of fruit juice.

A few other tips to make your meal nutrient dense (packed with goodness, not junk!)

  • Make your grains whole.
  • Read the bread labels and look for whole in the ingredient list.
  • Use fresh or frozen vegetables and fruits. Canned are loaded with sodium and/or sugar.
  • Make your dairy low fat
  • Watch portion size
  • Read labels
  • Have moderate portions of healthy fats. These are easily recognized by being liquid at room temperature
  • Strive for fresh over processed. Always a better choice.

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