Meal Ideas for Breakfast

Can you believe another week has flown by? We have been working towards better health together for over a month now!  How has it been going? Have you been able to make the small changes to your diet that we have discussed?  I hope so! Please let me know if you have any questions or comments.

Over the past month we have discussed the importance of breakfast and the nutrients that it should provide. I started off by giving you an outline of where your breakfast calories should come from. I gave you specifics on how much carbohydrate, fat and protein is recommended for most people at breakfast. We discussed the importance of fiber and calcium and the sources of food that provide them.

Now I am going to give you some specific examples of healthy breakfast meals. The color coding helps you to see which items you can trade out.  I am going to give you some ideas for meals at home and on the go.

1 serving of Fruit= 15 grams Carbohydrate:

Small apple/Clementine/15 grapes/10 cherries/half of a small banana /half of an orange or grapefruit/1 cup of berries/small peach or plum/any fruit that is the size of a tennis ball or can fit into a tennis ball

2 servings of high fiber Starch/bread = 30 grams Carbohydrate and >4 grams Dietary Fiber:

1 cup of high fiber cereal (more than 4grams fiber/serving)/1 cup of oatmeal cooked/1 pre-packaged of high fiber oatmeal (more than 4 grams fiber/serving)/2 slices of whole wheat toast/ 1 bagel thin/1 sandwich thin/1 whole wheat English muffin

1 serving of milk/dairy (preferably fat free) = 15 grams Carbohydrate:

8 oz cow’s milk/6 oz yogurt/ 8oz soy milk/8oz almond milk

1 Fat serving if you did not consume any from your dairy source (preferably mono- or poly- unsaturated) = 5 grams of fat:

2 tsp of peanut butter/6-10 nuts/2 TBS light cream cheese/2 pecans or walnuts/1 wedge of light laughing cow cheese

Meal Option #1:

1 cup of berries (blueberries/strawberries/raspberries/blackberries)

1 packet prepackaged High Fiber oatmeal

Fat Free Yogurt or Greek yogurt

6-10 almonds in the oatmeal

Meal Option #2:

1 small apple (size of a tennis ball)

2 Slices of high fiber bread – toasted

8 oz glass of fat free milk

2 tsp of peanut butter

Meal Option #3:

Small Clementine

2- 100% whole wheat sandwich thins

1 slice of 2% cheese melted on the sandwich thins

Meal Option #4:

10 cherries

1 cup of high fiber cereal

8 oz of Fat free milk or 1% milk

Meal Option #5:

½ grapefruit

1 whole wheat bagel thin

6 oz fat free yogurt

2 TBS of low fat cream cheese

Meal Option #6:

McDonald’s Egg McMuffin with no cheese

Apple Dippers

Meal Option #7:

Chick-Fil-a Yogurt Parfait with granola

Milk Does Do A Body Good

Happy Wednesday!

Are you still keeping track of what you eat? I love to use “My Fitness Pal” to keep track of my intake. If you go to the settings under food diary, you can set the log to keep track of carbohydrates, protein, fat and FIBER!!! These are all things that we have focused on in past blogs. Remember you want to aim to consume at least 20 grams of fiber per day or more. If you need a refresher course on how much carbohydrate, protein or fat to aim for at breakfast, look back on the blog titled “Breakfast is for Champions”.

Now we are going look closer at another important factor to consider when putting together your breakfast, milk. Yes it is true, milk does a body good. Why might you ask? Because of the calcium, protein and other vitamins and minerals that are found in milk. We are going to focus closely on calcium. Calcium is very important in bone growth and strength. Calcium helps build strong bones in children because it slows down the growth of the bone so that it can develop properly. Calcium also plays an important role in muscle contractions, such as your heart beating, and normal nerve function.

So what happens if you do not get enough calcium? If children do not get enough calcium it could limit their bone growth and a severe deficiency may stop children from reaching their mature height.  It is thought that a majority of bone growth is formed during early years of adolescents.  By your twenties, bone-growth is usually completed, but bone continues to become denser until your early thirties. Whatever amount of calcium a woman has stored into her bones when she enters into her thirties, will be the amount of calcium that she will have entering into menopause. It is thought that the female hormone, estrogen, helps to protect the bones. So as estrogen levels decrease, so does bone density and calcium storage.  The take away message from this is calcium intake is extremely important from age 10 to 3o years to ensure strong and dense bones. A lifetime of a deficiency in calcium can increase your risk of osteoporosis or brittle bone disease by decreasing the bone density and increasing bone loss.  Your bones are a living tissue and are constantly taking in calcium and using it. To keep your bones strong you need to consume adequate calcium on a daily basis to continue to supply the needed amount of calcium. Other parts of your body use calcium besides your bones.  Your muscles need calcium to contract and release. As a result, every time your heart beats you are using some of your stored calcium. Studies also show that proper calcium intake can also help with high blood pressure and certain cancers ricks, such as colon cancer. 

So how much calcium do you need daily? It is recommended that teenagers consume at least 1,300 mg of calcium per day. As an adult, because there is very little bone growth, only 1,000 milligrams of calcium are needed daily. Above the age of 50, it is recommended to increase calcium intake to 1,200 mg per day to limit the risk of osteoporosis and bone fractures.  It is important that when taking calcium you include vitamin D, which is usually found in most calcium supplements.  Vitamin D helps to pull calcium into your bones and teeth. We will explore Vitamin D in the future. If you do not feel that you consume enough calcium you can take a calcium supplement daily. I would recommend a calcium citrate based supplement, such as Citracal. There is now an extended release Citracal to limit the unwanted side effects like constipation and stomach upset. When trying to increase you calcium intake, be careful consuming too much caffeine. Over consumption of caffeine intake can increase urinary calcium excretion. Alcohol consumption and smoking cigarettes can also decrease calcium absorption.

Can you get too much calcium? The answer is yes, if consumed in a large amount over a prolong period of time. This is usually the case if you consume dairy products plus calcium fortified products plus daily supplementation of more than 1500 mg. Too much calcium can limit the absorption of other vitamins and minerals, such as iron, zinc and magnesium. Kidney stones are also a byproduct of too much calcium over a large prolonged period of time, especially if you do not drink enough fluid to flush the kidneys out. Regular intake of dairy products will not provide too much calcium intake and cause the above side effects.

What are good sources of calcium in the diet? The best calcium sources are your low fat/ fat free dairy products, such as milk, yogurt, cheese and ice cream. You can also find calcium in dark- green leafy vegetables, such as kale, broccoli, spinach, bok choy, collard greens, okra, mustard greens, turnip greens and fish with edible bones, such as salmon and sardines.  When trying to lose weight, lower cholesterol and improve overall health, it is important to aim to consume fat free dairy products to limit calories and saturated fat. Regardless of a dairy products fat content, you will still get all of the added nutrients, such as vitamin D , calcium, riboflavin and protein. It is all marketing to call whole milk “Vitamin D” milk. All milk contains Vitamin D. Some people are concerned about the sugar content of milk. The sugar in milk is naturally occurring lactose. Only flavored dairy products contain added sugar.  People with diabetes should focus more on the carbohydrate content of milk and make sure that they limit themselves to 1- 8 oz serving of fat free milk per meal.

What are some examples of 1 serving of calcium (300 mg)?

 8 oz of fat free milk/8 oz fat free yogurt/1 ½ ounces of low fat/fat free cheese/ ½ cup of low fat/ fat free shredded cheese/ 2 cups of low fat/fat free cottage cheese/1 cup of low fat/fat free pudding made with milk/1 cup of fat free frozen yogurt/1 ½ cups of fat free frozen ice cream. Everyone should aim to have at least 3 servings of calcium per day.

Note: If you deal with gas, intestinal cramping or bloating after consuming dairy products you might be lactose intolerant.  Try drinking milk in small amounts or switch to other dairy products, such as yogurt.  If problems continue, look into calcium supplementation from a calcium citrate supplement or try using products such as Lactaid to help your body digest the lactose.  Soy, almond and rice milk do not have the same amount of calcium as cow’s milk. You would have to consume the calcium fortified version of all of the products.

Add a serving of milk to your breakfast everyday so that you can start your day off right with serving of calcium. Remember a serving of milk is:

1 serving of milk/dairy (preferably fat free) = 15 grams Carbohydrate:

 8 oz cow’s milk/6 oz yogurt/ 8oz soy milk/8oz almond milk

Have a great week!

The Dietnista

Fiber Every Day Helps Shed the Pounds Away

Now that the holiday is over let’s get back on our previous topic, breakfast! Have you been able to make breakfast a part of your daily life? If you have, do you notice a difference in how you feel? If not, what is stopping you? Let me know how things are going. Adding breakfast into your daily routine is definitely worth all of the added health benefits.

You might have noticed whenever I mentioned adding starch or bread sources into your breakfast, I encouraged high fiber sources. There is a reason for this. Fiber is one of nature‘s miracle phytonutrients, which is a component found in food that has added health benefits. Fiber is the part of complex carbohydrates that your body cannot breakdown, or digest, and therefore is not absorbed into the bloodstream. Since your body cannot absorb fiber, it is not able to absorb the calories or some of the carbohydrates from fiber. The most common complaint about fiber is the side effects of bloating and gas. Gas increases because our bodies do not have enough of enzymes needed to break down fiber. Have no fear, there are nonprescription items like Beano or gas-X to help relieve these side effects until your body gets acclimated. Increasing your intake of fluid, especially non-carbonated fluids like water and tea, will also help alleviate the unwanted side effects. Studies show that fiber can help lower cholesterol, blood sugar, blood pressure, weight and certain cancer risks.  Fiber is found in the plant sources in our diet, such as fruits, vegetables, beans, grains, nuts and seeds. There are two types of fiber: soluble and insoluble. On a food label it will list how much “Dietary Fiber” there is in a product and then below breakdown how much of the dietary fiber is from soluble versus insoluble food sources. Both types of fiber have their benefits and play an important role in overall health.  

Soluble fiber is found in foods such as oat bran, nuts, seeds, beans, lentils, peas, some fruits and vegetables, and barley. Soluble fiber dissolves in water and when cooked the food source will have a tendency to develop a soft and mushy texture. Studies show that soluble fiber aids in slowing digestion and helping you to fill full longer. It is also thought to have more of an impact on cholesterol, especially LDL or “BAD” cholesterol, than insoluble fiber.  Soluble fiber lowers cholesterol by binding to dietary cholesterol in the intestines and stopping its absorption. As a result, the liver pulls more cholesterol from the blood stream to keep its needed supply adequate and blood cholesterol levels drop. Another benefit to soluble fiber is especially found in people who have diabetes. Eating more soluble fiber helps to control the post meal blood sugar spike because it slows the overall digestion, or absorption, of food.

Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. Insoluble fiber holds water and adds bulk and when cooked the texture of the food source becomes chewy and tough. As a result, it promotes bowel regularity and helps to move unwanted waste through the intestines and out of the body. By limiting the body’s exposure to unwanted waste, it is thought to decrease the risk of certain cancers, such as colon cancer. The bulking effect of insoluble fiber is beneficial for people who suffer from intestinal diseases such as diverticulitis, IBS (Irritable Bowel Syndrome) and hemorrhoids. Insoluble fiber is also thought to help balance out the body’s pH in the intestines to help promote healthy bacterial growth which strengthens the intestinal tract. The gastrointestinal tract is a very important and a large part of our immune system.

Regardless of what type of fiber you are eating, foods high in fiber seem to be lower in fat, sugar and overall calories, while high in other essential nutrients. Foods high in fiber usually contain more anti-oxidants, iron, magnesium, B vitamins and protein. Studies are also looking into the health benefits of other phytonutrients found in high fiber foods such as lignan and phytic acid. People who consume a high fiber diet seem to have smaller waist lines.  Why you might ask? It is thought that it is because foods high in fiber help to satisfy your hunger longer because of how they expand in the stomach and intestines. As a result, people who eat high fiber diets have a tendency to eat less overall calories. In fact, studies show consuming a high fiber food or bar with 2 glasses of water 30 minutes before a meal will help lower overall calorie consumption and lead to weight loss.

Have I convinced you to add more fiber into your diet? Good! Just make sure you add fiber slowly. The average American barely eats 7-10 grams of fiber per day. Adding fiber too quickly can increase and worsen the unwanted side effects. It is recommended to aim for a goal of 25 to 40 grams of fiber per day. Be careful, because consuming more than 55 grams of fiber per day can actually decrease your absorption of essential vitamins, minerals and necessary fat. Remember breakfast is a great time to add foods that are high in fiber. Foods that have 5 grams of dietary fiber or more are considered high fiber foods. Try to avoid, or limit, foods that have less than 3 grams of fiber per serving. When adding fiber to your diet, make sure you increase your overall fluid and water intake and increase your activity level. More exercise or activity will help keep the fiber moving and limit constipation.

Need help figuring out how to increase your fiber consumption? Check out the following resource:

www.fiberone.com

Have a wonderful week!

XOXO! The Dietnista

Breakfast fuels champions!

Still keeping track of your food and fluid intake? I know by this point it probably feels tedious, but I promise it will help you to make changes in your overall lifestyle and health.  The more we understand about our daily patterns the better we are at changing them.

Last week we explored the importance of eating 3 meals a day. This week we are going to begin to examine the importance of each meal and discuss the nutritional goals for the meals. Let’s start with the most important meal of the day….you guessed it…..BREAKFAST. Look at your daily food and fluid log. How many days in the past 2 weeks have you eaten breakfast?  If you skipped breakfast, I want you to write down why? Was it lack of time? Not hungry? Not sure what to eat? Skipping breakfast to cut back on calories? What?

You should be hungry within 30 minutes to 1 hr after waking up in the morning. This is a good thing!  Hunger pangs after a long period without eating help you to know that your metabolism is working. It also helps to tell you when your body is low on glucose (i.e. your body’s gasoline, or energy source).  Your body needs a fresh supply of glucose after a long period without eating.  Organs, such as your brain and heart cannot store glucose and therefore rely on you to routinely refuel them.  Studies show that people who eat breakfast are usually more productive and have the ability to concentrate better and problem solve. As a result breakfast eaters have a better attitude towards work and daily living activities.  Studies also show that people who skip breakfast have a tendency to be more moody, fatigued and distracted throughout the day. Both points are shown to be true in children and teenagers, as well as adults.  Remember children follow their parents habits….so if you start eating breakfast, they will too.

Now the question becomes….what should you eat for breakfast? If you are not a breakfast eater, then start small. Get your body used to the idea of eating breakfast. Our bodies are very smart and learn to adapt to the environment we give them. If you do not eat breakfast your body will adjust and figure out how to compensate. The bad thing is your body always overcompensates. Studies show that people who do not eat breakfast have a tendency to eat more throughout the rest of the day and tend to eat more fat calories especially, which in excess, the body stores as fat.  As a result, people who do not eat breakfast have a tendency to battle their weight. 

If you already eat breakfast…..perfect!   Let me see if I can give you some guidance on what foods to choose.  It is recommended for most people to consume the following:

1 serving of Fruit= 15 grams Carbohydrate

Examples:  Small apple, Clementine, 15 grapes, 10 cherries, half of a small banana, half of an orange or grapefruit, 1 cup of berries, small peach or plum, or any fruit that is the size of a tennis ball or can fit into a tennis ball

2 servings of high fiber Starch/bread = 30 grams Carbohydrate and >4 grams Dietary Fiber

Examples:  1 cup of high fiber cereal (more than 4 grams fiber/serving), 1 cup of oatmeal cooked, 1 pre-packaged high fiber oatmeal (more than 4 grams fiber/serving), 2 slices of whole wheat toast,  1 bagel thin, 1 sandwich thin, or 1 whole wheat English muffin

1 serving of milk/dairy (preferably fat free) = 15 grams Carbohydrate

Examples:  8 ounces of cow’s milk, 6 ounces of yogurt, 8 ounces of soy milk, or 8 ounces of almond milk

1 Fat serving, if you did not consume any from your dairy source (preferably mono- or poly- unsaturated) = 5 grams of fat

Examples:  2 teaspoons of peanut butter, 6-10 nuts, 2 tablespoons of light cream cheese, 2 pecans or walnuts, or 1 wedge of light laughing cow cheese

Remember…. Breakfast is the most important meal of the day and can help you achieve success in weight loss and improving your overall health! Breakfast fuels champions!

XOXO!

The Dietnista