Build a Better

BreakfastCRISTIN STOKES, RD, LN

MUS WELLNESS

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