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(HealthNewsDigest.com) – Breakfast really is the most important meal of the day, helping you reach your full quota of daily vitamins, minerals, and other nutrients while also helping to control cholesterol and triglyceride levels. And regularly eating breakfast may even help you live longer. A new study that tracked hundreds of Americans found that people who regularly ate breakfast had lower rates of type 2 diabetes and were less likely to develop heart failure.
A new special report from Consumer Reports Health gives advice on how to get the most from breakfast every day, plus what to order when eating out at these fast food restaurants: Au Bon Pain, Burger King, Carl’s Jr., Denny’s, Dunkin Donuts, Hardee’s, Jack In The Box, McDonald’s, Starbucks, and Subway.
Profile of a Breakfast:
What to Include:
Protein: Aim for about 12 grams from lean sources such as eggs or an egg substitute (about 6 grams per large egg or egg equivalent), low-fat cottage cheese (14 grams per half cup) or yogurt (13 grams per cup), skim milk (about 8 grams per cup), or soy bacon or sausage (about 3 to 6 grams per ounce).
Carbohydrates: Choose complex ones such as whole-grain bread or cereal, fruit, and vegetables.
Heart-healthy fat: Good sources include canola or olive oil, avocado, nuts, seeds, and fatty fish, like salmon.
What to Avoid:
Bad fats: Keep saturated fat to a minimum by steering clear of full-fat meat and dairy products. Avoid trans fat, found in partially hydrogenated vegetable oils.
Sugar: Women should get no more than 6.5 teaspoons (25 grams) of added sugar daily; men, no more than 9.5 teaspoons (38 grams). Some cereals have more than that in a single serving.
Web Site: http://www.ConsumerReports.org
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