Any food can be eaten for breakfast

Breakfast Myth: Skipping Breakfast Because You Don’t Like Breakfast Foods

This blog was written as a guest post for the Bell Institute for Nutrition and Heath. You can read the original post here.

One of the things I love most about being a registered dietitian is all of the fascinating things I learn about food from my clients and consumers. Whether it’s the personal preference of one person I met to put salt on watermelon or the cultural tradition of the entire nation to eat pumpkin pie on Thanksgiving, it is people who give meaning to food. The more insight we have into these acquired and ascribed meanings, the better we will be as nutrition educators.

For example, what comes into your mind when you think of “breakfast foods?” You may imagine the foods you enjoyed eating for breakfast when you were growing up or the ones you now prepare for your own family. Simple, everyday fare may come to mind, such as cereal and milk, or a special family recipe for Stuffed French Toast. Either way, they are all foods that symbolize breakfast for you.

The same is true for each of us. So when we talk about the importance of eating breakfast every day, we must remember that will mean different things to different people. And for some, it may mean a very limited menu of foods they no longer enjoy or have time to prepare.

When people tell me they don’t eat breakfast because they don’t like breakfast foods, I ask them what particular foods they are referring to. No matter what is on their list, I always reassure them they don’t ever have to eat those foods for breakfast or any other time of day if they don’t want to. This helps put them at ease and keep them receptive to whatever I might say next.

That is when I tell them that there are no “official” breakfast foods. What each of us eats in the morning is a matter of taste, time and tradition. In northern Nigeria a typical breakfast consists of fried cakes made from ground beans. A traditional weekend breakfast in Japan may consist of miso soup and steamed white rice topped with a beaten raw egg then wrapped in seaweed and eaten with pickles. The message we want to get across is that there are many ways to make a great breakfast.

By dismantling the idea that only certain foods can be eaten – or must be eaten – at breakfast, we can help consumers who may be skipping this important meal because they don’t like the choices. What they will soon discover is the possibilities are limitless!

Now, tell us – what are some of the breakfast challenges you’ve encountered in your practice?

 

Eating regualr meals makes it easier to control food chocies

Breakfast Myth: Skipping Breakfast to Save Calories

This blog was written for the Bell Institute for Health and Nutrition. You can read the original post here.

After writing my last post about Making Time for Breakfast I realized it covered just one of several reasons given by clients for not eating in the morning. Since there are so many others I thought it would be useful to put together a short series on the Top Myths for Not Eating Breakfast.

Many people believe that if they do not eat breakfast they will consume fewer calories by the end of the day and lose weight. This is one of those ideas that looks good on paper, but might not work out as planned.
Besides all of the nutritional benefits of eating breakfast, starting the day with a meal may help improve weight management. In fact, it is one of the most common behaviors shared by the 10,000+ people who make up the National Weight Control Registry.
In reality, this belief in “calorie saving” can sabotage the unknowing dieter and can even lead to weight gain and frustration. Here are the proof points needed to help you dispel the myth that skipping breakfast= weight loss.
BELIEF
I will eat less by the end of the day.
REALITY
A recent study suggests that those who skip breakfast may end up eating more when they finally eat, and could make less healthy, more high-caloric choices.
BELIEF
Not eating for 15 hours or more will make me lose weight faster.
REALITY
Your metabolism is likely regulated by the amount of fuel supplied to it throughout the day. Choosing not to refuel after an overnight fast, may slow down your metabolic rate and affect weight loss.
BELIEF
I like to have plenty of calories left at the end of the day so I can eat all I want.
REALITY
Hunger is a signal from your body that lets you know you need to eat. You also get a signal that tells you when you’ve had enough so you can stop when you are satisfied. If you learn to respond to these two internal cues, you will be less likely to eat for other “external” reasons and may have an easier time managing your weight.