Nutrition

Breakfast

Breakfast can be a great way to start the day. If it's healthy, it can make you feel better, both physically and mentally. Studies have suggested kids even perform better in school when they've eaten breakfast.

However, if you have diabetes with elevated blood sugar or triglycerides, insulin resistance, or you just want to lost weight, the average American breakfast may not be your best choice. Most foods we eat in the morning -- either at home, at fast food restaurants on the way to work, or in the office -- are high in carbohydrates.

Carbohydrates include breads, biscuits, croissants, bagels, muffins, cereals, pancakes, potatoes, juices, oranges, grapefruit, bananas, grapes, whole, low fat or skim milk, yogurt, sugar, donuts, cinnamon buns, and pastries.

These foods turn into blood glucose, or blood sugar, within a few moments to the first hour-and-a-half after being consumed. Excess amounts of carbohydrates can increase blood glucose. Carbohydrates not burned as energy are stored as fats, which can cause weight gain and elevated triglyceride levels in some individuals.

If you have insulin resistance, eating too much carbohydrate at one time can elevate your blood glucose, causing your body to secrete too much insulin. Excess insulin in the blood is unhealthy for the blood vessels and can increase the risk of heart disease.

Eating a reduced or more moderate amount of high-fiber carbohydrate with a protein food may improve blood glucose, triglycerides, and insulin resistance. Milk, is good source of calcium and potassium, is always a good addition. A limited amount of fruit, around one-half cup, may be used if blood glucose values are within a moderate range.

People commonly think of fruit as a good provider of vitamin C, yet a number of vegetables can serve as an excellent substitute source for vitamin C. These include tomatoes, cabbage, broccoli, spinach, collards and kale.

Here are a few breakfast suggestions that provide good nutrition without overemphasizing carbohydrates:

Sample 1: One to two slices whole wheat or seeded rye bread or one half to one English muffin or one half to one small bagel; one egg (or egg substitute) or 1 oz. low fat ham or 1 oz. lowfat cheese or one-quarter of a cup of cottage cheese or two tablespoons peanut butter; one cup lowfat milk or yogurt with artificial flavoring.

Sample 2: One-half to one cup of oatmeal, oat bran or cold cereal with a high fiber/protein content, such as bran flakes; one egg, or an egg substitute, omelet with cut vegetables such as peppers, onion, tomatoes, spinach, mushrooms, broccoli, carrots; one cup of lowfat milk or yogurt with artificial flavoring.

Sample 3: An English muffin with ham, cheese or egg is a better choice than the high-fat biscuit or croissant sandwiches; one cup of lowfat milk or yogurt with artificial flavoring.

Reprinted with permission of Port Folio Weekly - Health Monthly, January 25-31, 2000.