Graehm Gray: Breakfast-The Most Important Meal of the Day! Start your day off with low fat, high quality protein!
No matter what show I watch where they are making breakfast, from the Food Channel, Cooking Channel, Travel Channel or even my local T.V. stations morning shows, the most common ingredient is eggs. Scrambled, poached, hardboiled or simply egg whites, I can always count on watching the guest chef come up with his or her own variation. Adding a piece of chicken breast, Canadian bacon or salmon, maybe an original Bernaise sauce (traditionally made with egg yolks, butter, tarragon, shallots, chervil), and completing the plating with a small fresh salad and a bit of fresh fruit. That’s good stuff! Of course I also see the eggs used in making waffles, pancakes, crepes, breads, muffins and pastries. And Americans love their “hearty” breakfasts. But the common theme that I have been taught, from an early age, is to start your day with protein. Now you all know what protein is-don’t you? I am talking about eggs, nuts, seeds, meats, fish, poultry, beans, and plant products like tofu. They all contain the building blocks of life-the amino acids. But there are many places in the world that start with a carbohydrate-like cereal or oatmeal. I remember reading many articles about the health benefits of oats and whole grains. To this day, many studies (Lu Qi et. al. Circulation, May 25, 2010) indicate that people that eat cereal have a reduced risk of developing heart disease and diabetes. This may be related to the ingestion of fiber and whole grains. How many of you would say the most common breakfast served in the world is eggs and bacon? In Japan, many people consume rice and fish for the first meal of the day. In France, a croissant with butter and coffee is the norm. But again, several experts (e.g. Wayne W. Campbell, Ph.D.-Purdue University and Dr NV Dhurandhar, Pennington Biomedical Research Center, Louisiana State University) have argued that eating low fat, high quality proteins for your first meal, can “prime” the pump of the body, provide more mental and physical energy, give you a greater sense of “fullness” and actually help you eat healthier and take in less calories the remainder of the day.
The bottom line: Breakfast is truly the most important meal of the day. Many studies have shown (Sally Grantham-McGregor, M.B.B.S., M.D. Centre for International Child Health, London and Althea Zanecosky-registered dietitian and spokesperson for the American Dietetic Association ) that kids that eat breakfast do better in school, are more attentive, score better on tests, are better problem solvers, become less tired, have more strength and endurance and control their weight better. What should the ideal breakfast be: according to most experts:
1. Low fat, high quality proteins: eggs, meats, fish, beans or dairy
2. Whole grain/fiber: fruits and cereals
3. AVOID SUGARY PASTRIES, CEREALS, SYRUPS and NON WHOLE GRAIN PRODUCTS
Example: eggs (scrambled, poached, hard-boiled), a whole grain cereal with low fat (or zero fat) milk, and a piece of fresh fruit.
My friends, eat breakfast every day. Make sure that your kids eat a healthy breakfast every day. Don’t skip. Look for my column on eggs-the most amazing protein source!
Stay fit and healthy The New Nerdel Way!
For more healthy breakfast recipes-please visit the following sites:
Produce for Better Health Foundation
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