01 Feb
Food, Health, heart health

The Power of a Nutritious Breakfast

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One of the most well known statements when it comes to nutrition is that breakfast is the most important meal of the day, but is this true? Studies have shown that there is an association between breakfast consumption and a lower risk of weight gain, obesity, type 2 diabetes, and cardiovascular disease. Of course there are many other factors that influence these risks, but there are many health benefits that come from a balanced breakfast, such as setting the tone to make healthy nutrition habits and feeling energized for the day. Keep reading to see how you could benefit from a nutritious breakfast.

 

The Science Behind Breakfast

We’ve all heard how important breakfast is, but where did this idea come from? If you look at the name, breakfast broken down translates to breaking the fast. When we sleep, our body works to digest the food from the night before. In the morning, our blood glucose levels are typically lower than usual after not eating for a stretch of time. Breakfast helps to replenish the glucose that the body needs in order to fuel our muscles and brain.

Without a balanced breakfast, we may start the day feeling less energized. Skipping the morning meal may also lead to feeling overly hungry later in the day, causing overeating at lunch or reaching for snacks that may not be very nutritious. Additionally, the body has a circadian rhythm, a natural cycle that tells you when to sleep or eat. Incorporating a balanced breakfast as part of your morning routine can help put your body on track for a routine eating schedule. This can improve feelings of fullness and satisfaction with food and decrease snacking throughout the day or eating late at night.  Even starting the day with something small can help to establish a routine.

 

The Benefits of a Nutritious Breakfast

Many studies have shown that having a daily balanced breakfast is associated with a lower risk of cardiovascular diseases, type 2 diabetes mellitus, obesity, hypertension, strokes, metabolic syndrome, and low high-density lipoprotein cholesterolemia. In some studies, consuming compared to skipping breakfast was shown to increase glucose and insulin responses throughout the day. It also can increase the likelihood of meeting our daily nutrient requirements as well as suggested fruit and vegetable intake.

Including a balanced breakfast can also help to increase levels of fullness throughout the day, which can prevent snacking and overeating, which can promote a healthy weight as well as a positive relationship with food.

 

What Makes a Nutritious Breakfast?

What we eat for breakfast is just as important as making it a part of your daily routine. To get the most out of your breakfast, try including fiber, protein, and fruits and vegetables. The combination of these different food groups will keep you feeling energized and full throughout the day.

Fiber is important because it helps us to feel full throughout the day, it also can prevent spikes in blood sugar. If you’re having cereal for breakfast, try choosing an option that is high in fiber. Studies have shown that higher cereal fiber intake was associated with a reduced risk of type 2 diabetes. Fiber rich sources include fruits, vegetables, and whole grain such as oats and whole wheat bread.

It’s also beneficial to incorporate lean protein, such as eggs, cottage cheese, or Greek yogurt. If you’re having cereal with milk for breakfast, try choosing low fat milk options or plant based milk that’s fortified with additional nutrients such as calcium and vitamin D. Adding protein to your breakfast will help you to feel satisfied with your meal, helping to limit the desire to snack throughout the day.

Breakfast Meal Ideas

Usually, there isn’t a lot of time in the morning to prepare food, so having convenient food options on hand is key to incorporating a daily breakfast. These meal ideas incorporate fiber and protein to provide a nutritious and well balanced breakfast.

  • Scrambled eggs with spinach and a slice of whole wheat toast
  • Poached eggs and avocado toast
  • Hard boiled eggs and a piece of fruit for when you’re on the go
  • Overnight oats made with Greek yogurt, berries, chia seeds, and nut butter
  • Greek yogurt with oats, berries, and flax seeds
  • A smoothie with low fat milk, berries, nut butter, and chia seeds (can add protein powder for additional protein)
  • Chia pudding made with Greek yogurt, berries, and walnuts
  • Cottage cheese with berries and honey
  • Toast with cottage cheese and tomatoes

You can take inspiration from these recipe ideas and modify them to fit your preferences. Remember you can start small if you’re starting to incorporate breakfast for the first time. You can have quick options available like fruit and granola bars, or try preparing food the night before like hard boiled eggs or overnight oats.

Want to Learn More?

There are many different health benefits to breakfast and it’s important to find what works best for you so that you can make it a part of your daily routine. Breakfast being the most important meal of the day is a common phrase, but it’s just as important to incorporate good nutrition habits throughout the whole day.

 

For more guidance incorporating a balanced breakfast or practicing good nutrition habits, contact to set up a consultation!

 

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

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Macronutrients
03 Jul
Diet, Food, Macronutrients, Nutrition, weight loss

The Macros and How To Eat Them to Get the Most Out of It

Macronutrients

You may have heard of “macros” if you’ve looked into any sort of dieting. Counting macros has become very popular these last few years – and for good reason. But it can also be confusing and overwhelming if you don’t understand what macros really are. 

In this blog, I will detail (in an easy way) exactly what macros are and why they are essential. Let’s make it make sense! 

What are macronutrients? 

There are three macronutrients and any food you can think of (any food in the world!) will be in one of these three categories. The three macros are protein, carbohydrates​​, and fats. You have more than likely heard of these. Each macro has an essential role for the body, and you’ll be happy to find out, you need all of them – even carbs! 

What makes a food a certain macronutrient is what it breaks down to in the body. Protein breaks down into tiny chains of amino acids. Carbohydrates break down into glucose molecules, and fats break down into fatty acid molecules. Each of these tiny molecules has different functions in the body. 

Protein and Its Role in the Body

Protein is mainly known for growing muscle and aiding recovery after exercise. But it has so many other important roles in the body, that you should be getting a good amount every day even if you don’t exercise.  

Macronutrient- ProteinProtein transports nutrients throughout the body, regulates fluid balance, and carries enzymes that are essential for bodily functions such as digestion and blood clotting. Important, right?! A huge role protein has is acting as a messenger for hormone function. Protein amino acids tell the body when to uptake sugar into the cell (insulin), and when to build more tissue, including bone (human growth hormone). 

The sources listed below are mainly animal protein, and that is because that is where you will find all the essential amino acids that you have to get through your diet. If you’re a vegan or vegetarian, you can still get the protein you need through plants, you just have to mix and match in order to get all the amino acids needed. 

Protein Sources: 

  • Beef
  • Chicken
  • Turkey
  • Pork
  • Tofu
  • Seafood and Shellfish
  • Eggs 
  • Egg Whites 

Carbohydrates and Their Role as Macronutrient

A carb’s main purpose in the body is to create energy. Your body takes in carbs, breaks them down into glucose molecules, then sends those glucose molecules through the Krebs cycle to create ATP (which is energy). Ever feel sluggish in the afternoon? Try eating some fruit or whole wheat toast for an energy boost instead of drinking caffeine. You’ll be surprised at the energy it can give you. 

The body can take fat or protein and turn it into energy, but it’s hard for the body to do. Carbs are the preferred source of fuel. In addition to creating energy, carbs also help spare protein so it can perform how it needs to. Fiber – a very healthy part of carbohydrates – is important for digestive health, controlling cholesterol levels, and keeping you full. 

Macronutrient - CarbohydratesCarbohydrates often get a bad rap for making people gain weight. But that is only true if they are overconsumed. If you are an athlete or have a very active job such as a nurse or construction worker, carbs will fuel the energy you need to perform well. Focus on high fiber, unprocessed carbs for the best results. 

Carbohydrate Sources: 

  • Bread
  • Pasta
  • Rice
  • Oats
  • Cereal
  • Popcorn 
  • Fruit 
  • Vegetables 
  • Potatoes and Sweet Potatoes 
  • Juice
  • Sugar
  • Most drinks like tea and soda, unless it’s diet 

Fat and Its Role as Macronutrient

Just like carbs, fat sometimes gets a bad rap for causing weight gain. Fat does not make you fat unless you overeat it. Fat is very calorie dense, but it’s not a bad thing as long as you’re aware. Fat is essential for brain health, cell protection, insulating organs, and storing backup energy. Fats also aid protein in hormone health. It’s what makes food taste good. Deep fry anything and it’s automatically going to be more scrumptious. That’s because fat is satiating and pleasing to the tongue. It’s also why it’s so easy to overeat. Anything packaged, processed, or fried is going to be higher in fat than its unprocessed counterpart. Consider using whole food fat sources rather than packaged or deep-fried food items to reap the health benefits fat can offer. 

Fat Sources: 

  • Oil
  • Butter
  • Nuts
  • Nut Butter
  • Seeds
  • Avocado 

Macronutrient - Fat

One of the biggest misconceptions is that peanut butter is a protein source. Just because the label says it has protein in it, does not mean it’s a good protein source. It breaks down in the body as fat- it is a fat source. This is one reason it’s imperative to know what macronutrients are and what foods to eat to get them. Don’t let front labels do the work for you- turn it to the back and look at what the food item is actually made of. All nutrition labels have a protein, carb, and fat count on the back. 

There are some foods that can fit into several of the categories such as dairy. Milk, yogurt, and cheese can have a good amount of all three – protein, carbs, and fat. All food offers different health benefits through the vitamins and minerals it has, so a varied diet should be considered. 

Any diet that completely eliminates one or more macros – like all carbs or all fats – is not a healthy diet. It may allow you to drop some water weight quickly, but it will not aid in overall health or long-term fat loss. 

Now that you know what macronutrients are, it’s time to learn exactly how much you need in order to fuel your body well. For that guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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