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breakfast- how do YOU do it?
I read this on MSN Health, and was intrigued...
"The Perfect Meal
You say you eat breakfast? Good boy. Even so, it's likely you're doing it wrong. "Most men make the mistake of eating too little in the morning, and then get so hungry they go overboard and eat a giant meal later in the day," says Evelyn Tribole, M.S., R.D., a nutritionist in Irvine, California, and author of Stealth Health.
A typical breakfast is just a couple of hundred calories, mostly in the form of simple carbohydrates that spike blood-sugar levels and leave the body starving for energy a couple of hours later.
Even a classic fiber-rich breakfast — say a cup of raisin bran with blueberries and skim milk — provides less than 300 calories and only about 10 grams of protein. An ideal breakfast needs to be much larger — between 500 and 600 calories. And it needs to be packed with vitamins, minerals, and nutrients, including at least 20 grams of protein and at least 5 grams of fiber. That will give your body a high-quality, long-lasting, steady supply of energy to help you through the morning."
we all know breafkast is important, but 500-600 calories??? that sounds like way too much to me! How many cals do you shoot for in the morning, and what do you eat?
p.s. the rest of the article is linked below :)
Mon. Mar 5, 10:15am
That article starts off with "most MEN make the mistake..." -- so it's fair to conclude that the 500-600 calorie figure is for men, and it represents about 20% of a maintenance plan for a man and about 25-30% of a diet plan. So yes, those numbers are too high for girls, but just right for boys.
I eat 20% of my calories for breakfast - that's 300 calories.
Monday, March 05, 2007, 10:37 AM
I don't know, maybe in an ideal world our biggest meal would be in the morning to sustain us through the day rather than in the evening when we're about to go to sleep in a few hours. But who has time to prepare a big breakfast in the morning? I believe it would be beneficial to switch the meals around so breakfast is your biggest meal, but I'm so rushed in the morning on my way out the door to the gym/ work/ etc. that all I have time to grab is an english muffin or yogurt. Great idea, hard to implement.
Monday, March 05, 2007, 10:39 AM
I used to do a 90 calorie granola bar, but now I've found this PowerBar that truly tastes like a candy bar. 230 calories and that's my breakfast and I feel like I started my day cheating so I've already gotten the chocolate cravings out of the way.
Monday, March 05, 2007, 10:39 AM
I aim for 1600-1800 calories a day (I am maintaining my weight, not trying to lose). Usually, 400-600 come from breakfast. It really does keep me full until 1:00 lunch, maybe with one piece of fruit in between. I do a small lunch (300-400 calories), another snack or two (200-300 calories total) and moderate dinner (400 calories). If I know I am going out to dinner, I usually cut back a bit on breakfast.
Monday, March 05, 2007, 10:59 AM
I have a breakfast sandwhich consisting of a WW english muffin (4g of fiber), poached egg, FF cheese and canadian bacon. The calories add up to 260 and I am very satisfied for the entire morning. On Sunday I poach all my eggs for the week and then just warm one up each morning as I am toasting my muffin - done in a couple minutes and works great. The fiber and protein really keep me satisfied and no mid-morning blood sugar spikes (which I get with cereal).
I used to eat a big breakfast when I lived on a farm, but now that I sit at a desk if I eat a big meal in the morning I am practically asleep by 10:00. To me that type of schedule only makes sense if you are more active throughout the day.
Monday, March 05, 2007, 11:07 AM
In the AM around 9, I throw a handful of strawberries into the blender with pineapple juice and a banana. I use a spray of almond oil to fry two eggs with seasoning (dried peppers, onion powder, garlic, and a ash of salt) and then fry without added oil, some slices of turkey kulbassa (only 4 grams of fat/100!!) I drink my smoothie on the way to work, then around 10:00 I eat the rest of my brekkie.
Monday, March 05, 2007, 11:14 AM
question for 10:39
What brand/flavor of PowerBar is that?
Monday, March 05, 2007, 1:57 PM
I break my breakfast into two small meals
I usually have fruit or a yogurt first thing in the morning and then mid morning I will have an english muffin with some protien (PB or cheese) or cereal, fruit and skim milk. I think that spreading out and breaking up the meals works better for me because I know I don't have to wait hours again before I can eat.
I do the same for lunch, eating a lite sandwich or salad wih protien and later in the afternoon have fruit or veggies with hummus.
I definitely go heaviest for dinner, which porbably isn't the best. But I don't have as much control for dinner since we have family meals and my husband cooks. Can't argue with that!
Monday, March 05, 2007, 2:11 PM
The best thing I have found to eat for breakfast that fills me up & keeps me from snacking throughout the day is oatmeal. I try to eat a bowl of oatmeal & a low-fat yogurt. I try to eat my biggest meal at lunch time which consists mostly of salad & veggies, but I'm trying to eat less at dinner time because I don't want to go to bed with a full stomach & no opportunity to burn it off before I sleep.
Monday, March 05, 2007, 4:59 PM
Damn, 600 calories is half of my daily calories. My breakfast is usually half that.
Monday, March 05, 2007, 5:33 PM
It's PowerBar Triple Threat Caramel Peanut Fusion... Not overly dry and chewy like some, very chocolaty, very much like a candy bar!
Monday, March 05, 2007, 6:19 PM
Kashi Go Lean
1 cup of Kashi Go Lean has 140 calories, 1 g fat, 30 carbs, 10 g fiber (1 soluble, 9 insoluble) and 13 g protein. I add in dried fruit, flax seeds and ff yogurt. Kashi by itself is kind of flavorless but with the added yogurt and dried fruit it is really tasty and extremely satisfying.
Monday, March 05, 2007, 6:45 PM
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