Eating Breakfast for Weight Management

In a study published in the Journal of the American College of Nutrition in 2003, it was reported that people who skip breakfast are heavier than those who eat it. The researchers analyzed data from 16,452 adults who participated in the Third National Health and Nutrition Examination Survey (NHANES III) from 1988 to 1994. They found that those who ate ready-to-eat cereal, cooked cereal, or quick breads had a significantly lower body mass index than those subjects who ate meat and eggs for breakfast or those who skipped breakfast. In addition, a cross-sectional study reported in Obesity Research in 2002 further supports this point. The researchers in this study examined the eating patterns of 2,959 subjects who had maintained a weight loss in the National Weight Control Registry. Though the researchers could not make a causative connection between breakfast consumption and weight loss, they did note that eating breakfast was a common characteristic to successful weight loss maintainers. The bottom line? Eat a healthy, balanced breakfast. It can only help with keeping your weight down.

Breakfast Cereals : A How-to Guide

Though we’ve come a long way from the tasteless gruel of the 1800’s, we now have a whole new set of problems. With the plethora of breakfast options out there, it is now difficult to decide what to consume to start your day off right. Simply navigating down the cold cereal aisle can be overwhelming. The colorful boxes, with the catchy names, extraordinary box designs, and the promise of fruity sweet tastes appeal to our senses, but how do you decide which cereal is actually most nutritious? The following guidelines will help you select a healthy and filling cereal:

1. Be the adult. If you let your children choose, you will absolutely end up with a sugary cereal, since kids are influenced by box design and TV ads. Remember that the appearance of the box has nothing to do with what’s inside. Look past that attractive picture on the front and look straight to the side panel (the nutrition facts).
   
2. Read the “Nutrition Facts” and “Ingredients List”. The information listed here is standardized so it is easier to compare between boxes of cereal, than by just paying attention to the hype advertised on the front of the box. Check to see what constitutes a serving size before comparing the calories, sugar, fat, etc.
   
3. The grains should be whole. Under ingredients, it should say “whole wheat” or “wheat bran” and not simply “wheat”.
   
4. Protein content should be at least 5 grams per serving. Protein is what leaves you feeling satisfied, so you don’t want to skimp on this macronutrient.
   
5. The total carbohydrate to sugar ratio should be no less than four to one. This means that if there are 24 grams of carbohydrates in the cereal, then the sugars should be listed as 6 grams or less. This ratio shows that the majority of carbohydrates come from grains and fiber and not just from added sugars.
   
6. Check for fiber. One of the most important components of cereal is fiber. Aside from preventing constipation, fiber also helps to fill you up. Look for cereals that contain at least 5 grams of fiber per serving. Keep in mind, however, that if you are opting for the “high fiber” cereals, you will want to also increase your fluid intake. Increasing fiber intake too quickly can lead to gas and bloating.
   
7. Take those vitamins! For the most part, cereal is a major source of certain nutrients. These include folic acid, zinc, iron, and other B-vitamins. Check to see that your cereal is providing at least 25% of the RDA for these nutrients.
   
8. Beware of fruit. Don’t be fooled by the fruity name or the dehydrated red berries that are floating in that bowl. Dried fruit is actually heavier than grains, so it will be listed towards the top of the ingredient list, leading you to believe that there is a lot of fruit in there. In most cereals, however, there is actually very little fruit. A better bet would be to skip the fruity cereals, and add your own fresh fruit to the bowl.
   
9. What to avoid. There are certain ingredients that a nutritious cereal should not contain. These include hydrogenated oils, dyes or artificial colors, and chemical preservatives. If you see these on the ingredient list, keep walking!
   
10. Don’t forget the milk. Whatever cereal you are consuming, chances are it is still missing some key amino acids (the building blocks of protein). By having that cereal with milk, you will be adding extra protein and making up for those few amino acid deficiencies in the grain. Remember though, keep that milk low in fat and opt for skim or 1% milk.

To further help you wade through the cereal aisle, we’ve compiled our top ten list of nutritious cereals (in no particular order!). You can find these at Whole Foods, Trader Joes, Wild Oats, and many standard grocery chains. Each of these cereals has a serving size of ¾ cup or larger, at least 5 grams of fiber, more than 5 grams of protein, and less than 9 grams of sugar.

1. Uncle Sam Original Cereal (10 g fiber, 7 g protein, <1>
2. Arrowhead Mills Shredded Wheat bite size (6 g fiber, 6 g protein, 2 g sugar)
3. Nutritious Living Hi Lo (6 g fiber, 12 g protein, 3 g sugar)
4. Nature’s Path Raisin Bran (9 g fiber, 5 g protein, 5 g sugar)
5. Nutritious Living Dr. Sears Zone Honey Almond (5 g fiber, 14 g protein, 5 g sugar)
6. Kashi Go Lean (10 g fiber, 13 g protein, 6 g sugar)
7. Nature’s Path Optimum Slim (11 g fiber, 9 g protein, 7 g sugar)
8. Kashi Organic Promise Autumn Wheat (6 g fiber, 5 g protein, 7 g sugar)
9. Back to Nature Banana Nut Multibran (13 g fiber, 5 g protein, 9 g sugar)
10. Kashi Good Friends (12 g fiber, 5 g protein, 9 g sugar)

Now there is no excuse not to eat a healthy breakfast!

Trans Fats and Fertility

In a recent study published in the American Journal of Clinical Nutrition in January of 2007, researchers at the Harvard School of Public Health found that the more trans fats a woman consumes, the more likely she is to be infertile. The researchers conducted a study of 18,555 married, premenopausal women with no history of infertility who either attempted a pregnancy or became pregnant between 1991 and 1999. The diet of the participants was assessed twice during the follow-up period through use of a food-frequency questionnaire. For each 2% increase in the intake of energy from trans fats as opposed to carbohydrates, researchers found there was a 73% greater risk of infertility. The risk rose to 79% for every 2% of energy consumed as trans fats if they replaced omega-6 polyunsaturated fats. And for every 2% of calories from trans fats consumed in place of monounsaturated fats, the risk of infertility more than doubled. For a woman eating an 1800 calorie diet, 2% of energy consumed as trans fats is only 4 grams, which is not that much. To try and totally cut out trans fats, avoid any product that lists hydrogenated or partially hydrogenated oils in the ingredient list.

Trans Fats 101

As of January 1, 2006, the FDA mandated that all nutrition labels include the number of grams of trans fat in a food item. Since then, it seems as though trans fats are always making headlines. KFC was sued for using oils with trans fat, the New York City Board of Health voted this past fall to prohibit the use of artificial trans fat in the City’s 20,000 restaurants, and many products are now advertising that they are trans fat-free. So what is all the hype about?

What are Trans Fatty Acids?
Trans fats, short for transaturated fats, are artificial fats that are created through a process called hydrogenation. In this process, hydrogen gas is added to unsaturated fatty acids and liquid fats are converted to solid fats. The main purpose of this is to increase the shelf life and flavor stability of foods. Trans fats also add texture and density to foods, help to create spreadable products (i.e. margarine), and lower the cost of products.

Where are Trans Fats Found?
Trans fats are found naturally in animal foods in very small amounts. These natural trans fats, however, are not the focus in the media. Rather it is the artificial or man-made trans fats. These artificial trans fats are found in products containing “hydrogenated” or “partially hydrogenated oil”. They are abundant in processed foods including margarines, shortenings, cakes, cookies, crackers, snack foods, non-dairy creamers, donuts, and more. Trans fats can also be found in deep-fried foods, such as fast foods.

Why are Trans Fats Bad for Us?
Originally, saturated fats, found in butter, cheese, and beef were thought to be the worst type of fat. Saturated fats increase total cholesterol by increasing both LDL (“the bad”) and HDL (“the good”) cholesterol. As a result, items like margarine (which contain trans fat) were thought to be good replacements for their saturated fat counterparts. Overtime, however, it was discovered that trans fats actually have a worse effect on cardiovascular disease risk. Whereas saturated fats raise both bad and good cholesterol, trans fats actually raise bad cholesterol and lower good cholesterol, causing the arteries to become clogged and increasing the risk of developing heart disease and stroke. Trans fats may also increase cardiovascular disease risk by triggering inflammation. In addition, trans fats may have a possible connection to insulin resistance and may increase risk of diabetes.

How can we Avoid Trans Fats in the Diet?

• Identify high fat and trans fat foods. Start to read food labels and review the ingredients listed. Avoid foods with “hydrogenated” or “partially hydrogenated” oils. This is especially important if the hydrogenated oil is listed as one of the first ingredients. This means there is a lot of it in the food product. Sometimes you may see that a products is listed as containing zero trans fat grams but still has partially hydrogenated oil in the ingredient list. This is because a food product can claim to have zero grams of trans fat if it contains less than 0.5 grams.
• Learn the trans fat food categories. These may include:
• 
  
• 
  

• • Fast foods: French fries, fried chicken, biscuits, fried fish, and pie desserts
  • Donuts, muffins
  • Crackers
  • Cookies
  • Cakes, pies, and icing
  • Pop tarts
  • Microwave popped corn
  • Canned biscuits
  • Non-dairy creamer and international and instant latte coffee beverages
  • Margarine, shortening
  • 
    
• Choose alternative fats. Try olive, canola, peanut, or flax oils in place of the hydrogenated stuff.
• Eat Fresh. Aim for more fresh fruits and vegetables. Try new recipes with fruits, veggies, beans, or chicken. If you make the food, you will be able to opt for the healthier fat options.

How Much Trans Fat is Too Much?
There is no set numerical value of trans fat that is regarded as “too much”. However, the American Heart Association recommends that trans fats in the diet should be restricted to less than 1% of the energy consumed by the body. This usually translates into less than 2 to 3 grams per day. Currently, the FDA estimates that the US population consumes about 5.8 grams of trans fat or 2.6% of calories as trans fats. For the good of our bodies, let’s start to bring that number down. But beware of products that advertise themselves as “trans-fat free”, that doesn’t mean they are fat-free. In fact, many items still contain a fair amount of saturated fat. So keep reading those labels!

Rainbow Salad

This recipe packs in so many different fruits and vegetables, that you’ll be sure to hit all the color categories. With such a sweet and delicious salad, you’ll be shocked that it’s actually good for you!

Serves 6 to 8

Ingredients:
Salad:
2- 10 oz packages baby spinach
1 pint grape tomatoes
½ cup pomegranate seeds
½ cup corn (preferably fresh)
1 can mandarin oranges
1 cup strawberries, sliced
1 can hearts of palm
1 large cucumber, peeled and seeded, in a medium dice
½ cup sunflower seeds

Dressing:
4 tablespoons canola oil
2 tablespoons balsamic vinegar
1 tablespoon sugar
1 teaspoon Dijon honey mustard
Salt, garlic powder, and pepper to taste

1. Combine all salad ingredients in a large bowl.
2. Whisk together all of the dressing ingredients.
3. Dress the salad immediately before serving and toss to coat.

Calories: 160/ serving for 8 servings
200/ serving for 6 servings

Vegetarians Gain Less Weight

Scientists at the University of Oxford found that vegetarians are less likely to gain weight than their meat-eating counterparts. The study compared the diets of 21,966 British men and women from 1994-1999, and then followed up with the participants from 2000-2003. They found that weight gain was somewhat smaller in vegans and fish-eaters as compared to meat-eaters. What is more pertinent, however, is that the study revealed individuals who changed from meat-eating to the direction of fish-eating, vegetarian, or vegan, showed the smallest amount of weight gain. Though it is not conclusive as to why the change caused the smallest weight gain, it does seem clear that including more fruits, vegetables, and whole grains may help maintain your waistline.

Eat by Color

Red and orange, green and blue, shiny yellow, purple too, all the colors that we know…should be on your plate!

Nearly all fruits and vegetables are low in fat and contain healthy components called phytochemicals. Phytochemicals are natural plant compounds that provide a variety of health benefits, such as protecting against heart disease, cancer, and other chronic illnesses. These phytochemicals are what give produce their vibrant colors. The goal then, is to consume our “5 a Day” while varying the types and colors of fruits and vegetables.

According to Dr. David Heber, author of “What Color is Your Diet?”, there are seven color categories of produce, each providing their own array of phytochemicals and health benefits.

Red Group
Examples: tomatoes, watermelon, red grapes, radishes, pomegranates, and pink grapefruit.

Specific phytochemicals in red fruits and vegetables such as lycopene and anthocyanins are important because they help rid the body of free radicals that damage genes. Research indicates that lycopene protects against prostate cancer, as well as heart and lung disease. In addition, anthocyanins help to reduce the effect of sun damage on the skin from free radicals as well as assist in circulatory issues. There is also evidence that these phytochemicals help with memory function, urinary tract health, heart health, and by lowering the risk of certain cancers.

Yellow/Green Group
Examples: spinach, collard greens, yellow corn, peas, avocado, and honeydew.

This group is a great source of the carotenoids lutein and zeaxanthin. Both of these components are believed to reduce the risk of cataracts and age-related macular degeneration.

Orange Group
Examples: carrots, mangoes, apricots, cantaloupe, pumpkin, acorn squash, and sweet potatoes.

The orange fruits and vegetables contain carotenoids and bioflavonoids that may help prevent cancer by repairing DNA. The beta-carotene in this group, which converts to vitamin A, is also good for night vision.

Orange/Yellow Group
Includes oranges, pineapple, peaches, papaya, and nectarines.

This group contains beta cryptoxanthin, a strong antioxidant that protects against free radicals that can damage your cells and DNA. Research has shown that beta-cryptoxanthin is protective against lung and colon cancer. In addition, it may reduce the risk of rheumatoid arthritis. This group is also high in vitamin C, an antioxidant that helps protect cells.

Red/Purple Group
Examples: figs, beets, eggplant, purple grapes, cranberries, blueberries, blackberries, strawberries, red apples, and red wine.

Red/purple fruits and vegetables contain health promoting phytochemicals such as anthocyanins and phenolics, which protect against heart disease and blood clots. These phytochemicals may also delay the aging of cells in the body and help in healthy aging. In addition, there is some evidence they may help delay the onset of Alzheimer’s disease and help with memory function. Of this group, blueberries have the highest antioxidant activity because of a large anthocyanin concentration.

Green Group
Examples: broccoli, Brussels sprouts, cabbage, bok choy, and kale.

This group contains the chemicals sulforaphane and isocyanate, and they also contain indoles. Each of these substances helps to protect against cancer by inhibiting the action of carcinogens.

White/Green Group
Examples: leeks, scallions, garlic, onions, celery, pears, white wine, cauliflower, endive, green grapes, and chives.

White fruits and vegetables contain a variety of phytochemicals such as allicin, which is found not only in garlic and onions but in an array of brown and tan foods as well. This particular phytochemical has some antibiotic properties, similar to anti-bacterials and anti-fungals, in addition to having antitumor properties. Other foods in this group also contain quercetin and kaempferol. Quercetin is a powerful antioxidant and has anti-inflammatory and anti-histamine properties. It may also be protective against prostate cancer. Kaempferol is also an antioxidant and may prevent arteriosclerosis. In addition, quercetin and kaempferol work synergistically to reduce cell proliferation of cancer cells.

A colorful variety of fruits and vegetables, healthfully prepared can make a significant contribution to a diet that will assist in promoting good health. In addition, focusing on fruits and vegetables will help you to fill up on low-calorie foods, thus helping to lower your overall caloric intake. So, consider this a challenge, and start to count the number of colorful fruits and veggies that you get each day!