Building a Better Breakfast with High-Quality Protein and Produce
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1 Building a Better Breakfast with High-Quality Protein and Produce Neva Cochran, MS, RDN, LD Produce for Better Health Foundation Egg Nutrition Center November 20, 2013
2 Disclosure Advisor, Egg Nutrition Center Consultant: o Corn Refiners Association o McDonalds o Sargento o American Beverage Association
3 Objectives Describe the benefits of breakfast in promoting health and wellness Explain the advantages of increased protein at breakfast Communicate the satiety and weight management role of fruits and vegetables Create breakfast meals that incorporate more protein and fiber
4 Dietary Guidelines 2010 Nutrients of concern: Potassium Fiber Calcium Vitamin D Iron: Premenopausal women and adolescent girls Folate: Premenopausal women Vitamin B12: over 50 years old
5 Nutrients of Concern Fruits and vegetables: potassium, fiber, folate Eggs: vitamins D & B12, iron Beef: vitamins B12 & iron Pork: vitamin B12 & potassium Dairy: calcium, vitamin D and potassium
6 Benefits of Breakfast Better cognitive function Weight management Satiety Lower risk of cardiovascular disease Lower risk of Type 2 diabetes mellitus
7 Breakfast & Cognitive Function Breakfast is associated with enhanced cognitive function in schoolchildren An internet based study Appetite :
8 Breakfast & Cognitive Function Review of 36 articles examining the effects of breakfast on in-class behavior and academic performance in children and adolescents Results: mainly positive effect of breakfast on on-task behavior in the classroom suggestive evidence that habitual breakfast and school breakfast programs have a positive effect on academic performance with clearest effects on math grades in undernourished children Increased breakfast frequency consistently positively associated with academic performance The effects of breakfast on behavior and academic performance in children and adolescents Frontiers in Human Neuroscience 2013, 7:1-28
9 Breakfast & Energy Intake Methods: 12 men, normal BMI, regular breakfast eaters Breakfast (B) vs. no breakfast (NB) 250 kcal liquid preload 2.5 hours after breakfast ad libitum lunch 90 minutes after preload Results Fullness lower; hunger and desire to eat higher in the NB condition immediately before preload, Energy intake at lunch 17% lower in the breakfast eaters Breakfast Consumption Affects Appetite, Energy Intake, and the Metabolic and Endocrine Responses to Foods Consumed Later in the Day in Male Habitual Breakfast Eaters The Journal of Nutrition :
10 Breakfast & Weight Loss High Caloric Intake at Breakfast vs. Dinner Differentially Influences Weight Loss of Overweight and Obese Women Obesity e-pub July 2013
11 Breakfast, Heart Disease & Type 2 Diabetes 26,902 men in the Health Professionals Follow-up Study, 45 to 82 years old, initially free of CVD and T2D After 16 years, o 1527 incident CHD cases diagnosed o 1944 T2D cases documented Men who skipped breakfast had a o 27% higher risk of CHD o 21% higher risk of T2D Prospective Study of Breakfast Eating and Incident Coronary Heart Disease in a Cohort of Male US Health Professionals Circulation : Eating patterns and type 2 diabetes risk in men: breakfast omission, eating frequency, and snacking Am J Clin Nutr :
12 Breakfast: A good time to eat fruit, vegetables & protein
13 Protein at Breakfast To achieve the two-fold to three-fold increase needed to stimulate protein synthesis, humans need to consume at least g of protein containing a minimum of 2.5 g leucine per meal Devkota, S and Layman, D Protein metabolic roles in treatment of obesity Curr Opin Clin Nutr Metab Care :
14 Leucine Requirements vs. Needs Requirements Essential amino acid for substrate needs RDA for leucine = <3g/day Regulator of muscle protein synthesis and insulin signal pathway Needs Leucine need = >8 g/day Leucine signal requires 2.5 to 3.0 g of dietary leucine ~30g of protein /meal
15 Typical Daily Protein Distribution maximum rate of protein synthesis Catabolism Anabolism 10 g 15 g 65 g Total Protein 90 g A skewed daily protein distribution fails to maximize potential for muscle growth
16 Optimal Daily Protein Distribution maximum rate of protein synthesis Catabolism Anabolism 30 g 30g 30 g Repeated maximal stimulation of protein synthesis increase / maintenance of muscle mass Total Protein 90 g ~ g/kg/day
17 Protein at Breakfast: Appetite and Energy Intake
18 No breakfast Normal Protein High Protein Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, breakfast-skipping late-adolescent girls Am J Clin Nutr :677-88
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20 Start by Adding Protein at Breakfast
21 Eggs at Breakfast: Appetite and Energy Intake
22 Egg breakfast enhances weight loss International Journal of Obesity :
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24 Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men Nutrition Research :96 103
25 Benefits of Fruit & Vegetables May reduce risk of heart disease, high blood pressure and some cancers Low in calories: weight loss and maintenance Fiber: satiety and digestive health Vitamins and minerals: vitamins A & C, folate, potassium, magnesium Phytochemicals: anthocyanidins, lutein, lycopene, resveratrol, zeaxanthin
26 Fruits & Vegetables: Satiety and Weight Management
27 Fruits, Vegetables & Weight Loss Methods: 80 overweight adults 3 individualized diet counseling sessions over 6 months diet prescription by a nutritionist with at least 2 fruit and 5 vegetable servings/day without a calorie restriction Results 3 lbs. weight loss and 109 gram (3.8 oz) increase in fruit & vegetable intake increased intake of dietary fiber from fruits/vegetables was associated with a greater weight loss High intake of fruits and vegetables predicts weight loss in Brazilian overweight adults Nutrition Research :
28 Low-Fat Diet + Fruit & Vegetables vs. Low-Fat Diet Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets Am J Clin Nutr :
29 Salad & Satiety Salad and satiety. The effect of timing of salad consumption on meal energy intake Appetite :
30 High Protein, High Fiber Diet & Weight Loss Methods: 89 overweight or obese women randomized to either: Standard diet: Low-fat, high-carb diet (20% protein, 50% carbohydrate, 30% fat; 25 grams fiber) High-protein, high-fiber diet (30% protein, 50% carbohydrate, 20% fat; 35 grams fiber) No calorie restriction Results: HPHF participants lost more weight (3 lbs), total fat (2 lbs) and truncal fat (1.5 lbs) than those on the standard diet Total cholesterol and LDL cholesterol significantly lower after the HPHF diet Effect of a relatively high-protein, high-fiber diet on body composition and metabolic risk factors in overweight women European Journal of Clinical Nutrition :
31 Putting it on the Plate
32 Super Yogurt Nutrition Facts Made with plain nonfat yogurt 385 calories 21 grams protein 7 grams fiber Nutrition Facts Made with Greek nonfat yogurt calories 34 grams protein 7 grams fiber
33 Broccoli Omelet Nutrition Facts Served with slice of melon and slice whole wheat toast 305 calories 27 grams protein 6 grams fiber
34 Eggs Over Kale & Sweet Potato Grits Nutrition Facts Served with 8 oz glass of 100% grapefruit juice 380 calories 13 grams protein 4 grams fiber Nutrition Facts Served 8 oz glass of fat-free milk calories 20 grams protein 4 grams fiber
35 Ham and Egg Breakfast Burritos Nutrition Facts Served with ½ cup berries 350 calories 27 grams protein 6 grams fiber Used with permission:
36 Herbed Spinach Quiche Portabella Caps Nutrition Facts Served with 1/3 cup each strawberries and cantaloupe + ½ cup 2% fat cottage cheese 325 calories 30 grams protein 6 grams fiber
37 Apple-Cinnamon Oatmeal with an Egg Boost Nutrition Facts 290 calories 15 grams protein 3 grams fiber Nutrition Facts Made with Greek nonfat yogurt, ½ apple & 1 Tbs. almonds 360 calories 22 grams protein 6 grams fiber
38 Scrambled Eggs, Tomato, Mozzarella, & Basil Sandwich Nutrition Facts 360 calories 22 grams protein 4 grams fiber
39 Questions
40 Thank You
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