Women’s Independent Press

By Dr Kathleen Hartford

GREAT Breakfast & Snack Suggestions

How often you eat is just as important as what you eat…

Your daily diet should consist of three main meals and two smaller snacks – taking in consideration your portion sizes. This point was visually brought home to me when pulling out my grandmother’s china for a family dinner. Grandma’s dinner plates were about two-thirds the size of the plates we use today. So, begin taking smaller portions or perhaps just eating from smaller plates.

The reason for the small snacks between meals is actually twofold. First, nutritious snacks (we’re not talking about the bag of Lay’s here) help stabilize and regulate your blood sugar levels. Second, eating a healthy snack will prevent you from being so hungry (a.k.a. starving) at your next meal and prevent you from diving head first in to the refrigerator or pantry. Whatever you do, do not skip a meal. Skipping meals will decrease your basal metabolic rate, increase your deposits of fat, and create a condition called gluconeogenesis – where your body breaks down your muscle to use as fuel when no glucose is present in the system.

To recap, eat healthy nutrient-dense food the way it comes from the earth. Have 1/3 of the food on your plate in the form of protein and 2/3 be alkaline food from vegetables. Enjoy a multitude of colors in your vegetables and low-glycemic starch selections. Eat frequently, preferably five times a day – two of which can be small snacks to help stabilize your blood sugar levels and control hunger cravings.

Here are some great BREAKFAST suggestions:

1. Omelet made with 1 whole egg or 3 egg whites and vegetables chopped and cooked with 1 tsp olive oil and 1 slice of whole grain toast.

2. 3/4 cup nonfat or lowfat cottage cheese, 2 small fresh peaches, and 8 walnut or pecan halves chopped and sprinkled with cinnamon.

3. 4 oz plain low fat yogurt or 6 oz nonfat yogurt, 1 1/2 cups mixed berries, 2tbsp sliced almonds and a drizzle of honey.

4. 1/2 whole grain pita, 1/4 cup nonfat or low fat ricotta, 1 1/2 oz smoked salmon/lox, and red onion slices.

Here are some great SNACK suggestions:

1. 1 hard boiled egg and 1 medium apple

2. 1 medium pear and 10 whole almonds

3. 1 slice whole rye bread, toasted and 1 tbsp almond butter

4. 1 medium carrot, unlimited celery and cucumber sticks, and 1/4 cup hummus

5. 2 pieces turkey bacon and 1 hard boiled egg

6. 1 small nectarine or peach, 1/2 cup blueberries, and 4 oz plain low fat yogurt or 6 oz nonfat yogurt

If you have any questions, visit my website at www.drkathleenhartford.com