Start Your Day Off Right - The Importance of Breakfast

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

Breakfast as its name implies means to "break the fast." You have gone all night without eating and need to fuel your engine. Studies show that people who eat breakfast tend to have healthier body weights than those who skip. Breakfast is one of the most important meals of the day and yet is the meal most likely to be skipped. Some reasons for skipping breakfast are: "I do not have enough time to eat in the morning," "I'm trying to lose weight" or "I have no appetite in the morning."

There are numerous benefits related to consuming breakfast. The first benefit is that breakfast eaters are typically overall healthier. They are more likely to meet the nutritional requirements especially for Vitamins A, C, iron, zinc, calcium and fiber. When you skip breakfast, you’ll tend to either snack on high fat, low nutrient foods or overeat when lunch rolls around. According to the National Weight Control Registry, 78% of people who lose weight and keep it off eat breakfast everyday. Breakfast eaters are also proven to have greater attention span and improved concentration making it a vital start to each day for school aged children.

Breakfast does not have to be extravagant by any means. Ready-to-eat cereals are fortified with B-vitamins and minerals that are essential for healthy growth. Choosing a whole grain cereal, bagel or toast is a great way to start your day off with some fiber. Ideally, a healthy breakfast includes food from a variety of groups such as fruit, whole grains and low fat dairy. To start your day off on the right foot, try some of these ideas for breakfast: Oatmeal, fruit and yogurt smoothie, whole wheat English muffin and peanut butter, whole grain ready-to-eat cereal or breakfast quesadilla made with eggs and low fat cheese.

The Truth About Fad Diets

By Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

As the warm weather approaches, it's no doubt that you might be feeling the pressure to shed off some unwanted winter pounds. Most people inevitably turn to fad diets as a quick way to lose weight and who could blame you? With claims like, "Lose 30 pounds in 30 days," who wouldn’t want to try it out?

A fad diet is a diet that promises quick weight loss typically through an unbalanced diet. When researching any new eating plan, always think that if it sounds too good to be true, it typically is! Here are some red flags to look for before starting any health program.

• Diets that eliminate a food group. Our bodies need all of the macronutrients (carbohydrates, protein and fat) for energy, growth and repair. Eliminating one of these groups put you at risk for nutritional deficiencies.
• Rapid weight loss. Slow, steady weight loss is more likely to stick than losing a large amount over a small period of time. When you lose a large amount of weight too rapidly, you are losing mostly water and muscle. Most people tend to gain all of the weight back and then some after stopping the diet.
• Specific food combinations. There is no evidence that combining certain foods or eating foods at specific times will help you burn more fat or calories.
• Eating only one type of food. Some popular diets promote only eating grapefruit or cabbage soup. These diets lack numerous vitamins and minerals that are essential to your body. You will lose weight due to the diet being low in calories, but these diets are too monotonous and unhealthy to stay on long term.
• No need to exercise. Regular physical activity is essential for your health. Be weary of any program that promises weight loss "while you sleep or watch TV." Making physical activity a regular part of your life has numerous benefits such as reducing or maintaining body weight, building healthy bones and muscles, reducing the risk of developing high blood pressure or diabetes and even improved sleep patterns.

To determine fact from fad, ask yourself:

• Does this diet promise quick weight loss?
• Does the diet help sell a company's product?
• Does the diet give lists of "good" and "bad' foods?

If you can answer "yes" to any of these, the diet is probably a fad diet.

Diet fads come and go, but the healthiest diets include whole grains, low-fat or fat free dairy, lean proteins, and plenty of fruits and vegetables. Pairing a well-balanced diet with regular exercise will promote a healthier lifestyle. Make sure to only follow recommendations made by reputable organizations such as the Dietary Guidelines for Americans (made by the U.S.D.A) or work with a registered dietitian to create a realistic and sustainable meal plan.