Ask a Nutritionist


Cheryl Komline, RD, MS

Cheryl Komline, RD, MS
is the Public Health Nutritionist for the Bernards Township Health Department.
She  has more than 25 years experience in clinical dietetics
and nutrition education in hospital, community and college settings.


ckomline@bernards.org

direct number is 908-204-3069

Rebecca Zeltmann

Last updated Jul 21, 2010
Rebecca Zeltmann will complete her dietetic internship at the College of Saint Elizabeth in June 2010 and will sit for the Registered Dietitian exam later this summer. She has a prior degree from Cornell University's School of Hotel Administration where she trained in foodservice and food preparation. She is passionate about teaching nutrition through cooking and believes that healthy food can be not only easy to prepare, but also delicious.

Breakfast

Posted by Kathleen Carozza, Mar 07, 2009.
Breakfast
  • (0 ratings)
  • 0
  • 1
  • -1
Posted by Kathleen Carozza, Mar 07, 2009
Hi - My sister has told me that it is best to skip breakfast to boost your metabolism? But if I do that, I'm starving by lunch - what do you suggest?
RE: Breakfast
  • (0 ratings)
  • 0
  • 1
  • -1
Posted by Laurie Wasserman, Mar 07, 2009
Kathleen,

I'm sure that your sister usually gives you great advice, however, I'm going to have to STRONGLY disagree with her on this one.  Furthermore, I am not the least bit surprised that this method is not working for you and this is why:
The term "breakfast" means literally what it sounds like "to break the fast".  After eight to twelve hours without food, the body needs refueling.  While most people agree with this logic, many Americans still skip breakfast for a variety of reasons (lack of time, not feeling like eating in the morning, and/or attempting to save calories for another meal or eliminate them completely).  Truth be told, eating a nutritious breakfast is the BEST way to provide sufficient energy for the entire morning, without need for additional boosts from snacks or caffeine.  By skipping breakfast, you are likely to be so hungry by midmorning that you will more than make up for the omitted calories through high-calorie snacks or overly generous meals later in the day - what a surefire way to sabotage your weight-loss efforts!  In fact, a study published by the Journal of Epidemiology concluded that "subjects who habitually skipped breakfast (at least 75% of the time) had a four and a half times higher risk of obesity than those who habitually consumed it."
That being said, the quality of your breakfast is also pretty important.  Consumption of high glycemic index foods such as sugary cereals, bagels and muffins in the morning will cause your blood sugar to to spike and then quickly drop, leaving you craving more food shortly thereafter.  So aim for lower glycemic index foods such as whole grains, egg white omelettes, low-fat yogurt and fruit in the morning - your body will reward you with better results.  
Pressed for time and in need of suggestions?  See the following "Quick and Easy Breakfast Ideas", adapted from www.eatright.org:

  • Blend fruit and yogurt to make a healthful shake or smoothie. You can drink it in the car if you’re really in a hurry. Keep frozen blueberries, strawberries and peaches on hand to make flavorful smoothies possible any day, any season.
  • Hard boil a half dozen eggs on Sunday night. Pop out the yolks for an excellent cholesterol-free protein source every morning.
  • Opt for fiber and protein to get you through the morning. Try a toasted whole-wheat English muffin topped with peanut butter. Take along an apple, too.
  • Bake high-fiber muffins early in the week. Muffins are great at breakfast but they also freeze well, so you can enjoy them for several weeks.
  • Make whole-grain waffles or pancakes over the weekend and freeze the leftovers. Grocery stores also sell frozen whole-grain options; check the natural foods section for the best variety.
  • Have a tortilla for breakfast. Wrap up deli turkey or chicken and low-fat cheese with spinach. Add a piece of fruit and you’re all set.
  • There is always cold cereal. Look for varieties that are low in sugar and provide at least 5 grams of fiber per serving.

Comments

0 comments
No comments have been posted.

Welcome!

v3.5.3911.0 Created By Matt Rosen