[google1]Regular readers know Brooke Douglas as the registered nutritionist from Nutrition Authority who writes every month on the first of the month for this health blog. I thought as we get into the summer swim suit season in Washington, and are likely well into the summer elsewhere I’d take the time to show new readers and remind long time readers of some of my favorite DrPullen.com posts on eating right, most by Brooke. Give her site a look-see to find more cool stuff. Hope these give you motivation to help yourself. To change habits is never easy but come on, you can do it. You are a self-motivated person, or you wouldn’t be reading this in the first place.
This months nutrition tips from Brooke Douglas of Nutrition Authority. I have to say a good breakfast is a key to me having a great day. Check out these great tips.
Roadmap to Making Breakfast a Daily Habit
Nearly 90 percent of Americans recognize that breakfast is beneficial to the body, so why are fewer people making time for the morning meal?
Reasons given for missing the most important meal of the day show some common themes.
Why Do You Skip Breakfast?
No time? Not hungry in the morning? Simply forget to eat breakfast? Is it too inconvenient? Is it too hard to make? Is it a hassle? Are you trying to eat less for weight loss? Are there limited funds for food?
Once you’ve identified your personal barriers between you and a morning meal, you can better see ways to overcome them.
How to Become a Breakfast ‘Newbie’
Set up your shopping list thinking about foods you need for every meal, starting with whole grains like oatmeal for breakfast.
Set your alarm clock then set the stage for breakfast by laying out bowls, spoons, juice cups and breakfast items from the pantry the night before.
Keep breakfast items in the kitchen at eye-level for little ones so they can help themselves, which gets everyone out the door faster.
As with any meal or snack, eat when you’re hungry – if you have breakfast a few hours after waking up, that’s just fine, there’s nothing wrong with a granola bar at 10 a.m.
Dedicate refrigerator space just for breakfast items, like hardboiled eggs, fruit, orange juice, yogurt and other items to grab and go.
Try simple breakfast combinations:
A banana dipped in low-fat yogurt and rolled in granola
Oatmeal topped with berries and walnuts
A mix of Quaker Oatmeal Squares and dried fruit with a bottled yogurt drink
Whole grain toast with nut butter and orange juice
Recognize that skipping breakfast doesn’t help shed pounds. In fact, just the opposite is true. Breakfast eaters enjoy a healthier body weight as reported by National Weight Control Registry, which finds nearly 8 out of 10 adults sustaining a weight loss of 30 pounds or more make time for daily breakfast.
Seek out school breakfast programs that can save both time and money at home.
Did you know? Ready to eat (RTE) or packaged cereals carry the perception that they’re more expensive than other options, but research shows money spent on RTE cereal provides more nutrients per calorie of food versus the same budget spent at a quick service restaurant.
Portion control is one of my problems. Most foods seem like Lay’s potato chips to me, I can’t have just one. Brooke has suggestions.
PORTION CONTROL: Don’t Go Overboard!
No one wants to gain 10# at the end of one year? But in order for the weight to ‘creep’ on, all you have to do is eat 100 extra calories per day. If you want to lose 20# at the end of one year? Then eat 200 less calories daily. Healthful living involves nutrition education not just on WHAT you eat, you must also become more aware of HOW MUCH you eat!
The next time you pour yourself a bowl of cereal, STOP before you pour the milk on. Get out a measuring cup and see how much your ‘typical pour’ is? Is it ¾ cup or is it 2½ cups? Most cereals call for about a cup – about the size of a tennis ball. For meat, you want about 3 oz/meal – about the size of a deck of cards. Portion size makes a big difference when you are adding up the calories per serving. Especially when you discover that you are eating 4 or 5 servings … according to the label.
We all eat in food ruts. We eat the same foods every week to ten days. So take the time, (just once or twice) to check the true quantity you are eating. Then do the math! It’s a great idea to write down what you eat in any given day in order to figure out how many calories you are eating. Can you shave 100 calories from each meal by eating a smaller portion? If you saved 300 calories a day you could lower your blood sugar, blood pressure, cholesterol levels and lose 30# in just one year without too much effort!
Here are some tips:
Use smaller plates and cups
Read Nutrition Facts Labels
Order small or a la carte
Beware of big baked goods
Share large entrees
Don’t eat out of the bag
Don’t eat in front of the TV
Eat before you go out
The difference between a smaller portion and a super-sized portion could be much more than you realize. For example:
LargeSmall
French fries 570 250
Burger 730 260
Soda 310 150
Cookie 470 110
Ice cream 560 230
Totals 2,640 1,000
Awareness is key! Becoming more aware of common portion sizes is a good idea, especially if you have never paid attention in the past to how much you are really eating!
Brooke Douglas, an excellent nutrition expert, wrote this article from my office’s newsletter, and I think it’s worth sharing with a broader audience. Though I’m convinced the way to eat healthy is to shop and prepare our own meals, here are some hints for when you do find yourself looking for fast food.
Drive-Thru Nutrition: Fast And Healthy!
While a super-sized value meal can give you a day’s worth of calories and fat in just one meal, you can exit the drive-thru with a healthier meal. With fast food chains an accepted part of our busy lifestyles, it’s important to learn how to make good choices. Here are some ways to make fast food work for you and your family.
Is nothing sacred. Recess before lunch now? Tara Parker-Pope again with a fascinating article in the NY Times. . All you teachers out there, comment to let me know what you think.
Roadmap to Making Breakfast a Daily Habit
This months nutrition tips from Brooke Douglas of Nutrition Authority. I have to say a good breakfast is a key to me having a great day. Check out these great tips.
Roadmap to Making Breakfast a Daily Habit
Nearly 90 percent of Americans recognize that breakfast is beneficial to the body, so why are fewer people making time for the morning meal?
Reasons given for missing the most important meal of the day show some common themes.
Why Do You Skip Breakfast?
No time? Not hungry in the morning? Simply forget to eat breakfast? Is it too inconvenient? Is it too hard to make? Is it a hassle? Are you trying to eat less for weight loss? Are there limited funds for food?
Once you’ve identified your personal barriers between you and a morning meal, you can better see ways to overcome them.
How to Become a Breakfast ‘Newbie’
Did you know? Ready to eat (RTE) or packaged cereals carry the perception that they’re more expensive than other options, but research shows money spent on RTE cereal provides more nutrients per calorie of food versus the same budget spent at a quick service restaurant.
Brooke Douglas, RD, CD