Eating Your Way to Improve Your Health: Breakfast Shanna Shultz, RD, LDN Giant Food Stores

agenda Importance Building a Better Breakfast Fiber and Cancer Research

importance

eaters Consume higher percentage of fiber, fruits, vegetables, micronutrients Consumer lower percentage of fat, sugar, alcohol More likely to participate in light intensity activities Successful weight loss and maintenance

skippers Increased risk for diabetes, high LDL cholesterol, larger waist circumference Smokers Less active Less likely to meet national dietary recommendations Choose less healthful foods and beverages

fatigue

building a better breakfast

protein: 15-20g @ breakfast Meat (1oz. = 7g) Eggs (1 egg = 7g) Cheese (1oz. = 7g) Yogurt (varies) Milk (8oz. = 8g) Nut Butters (2 TBSP = 7g) Nuts (1/4 cup = 7g) Seeds (3-4 TBSP = 7g) Beans (1/2 cup = 7g)

fiber: 25-35 g/day High fiber: 5g or more Increase fluids Fruits Veggies Beans Nuts & Seeds Whole grains

fiber and breast cancer risk Whole Grain Council: “To study the link between fiber intake and breast cancer risk, Harvard scientists analyzed the adolescent and early adulthood diets of over 90,000 women, and noted any diagnosis of breast cancer. The researchers found that every 10g of fiber in adolescence and young adulthood was linked with a 14% and 13% lower risk of breast cancer, respectively. In fact, those eating the most fiber in adolescence and young adulthood (25g per day) were 25% less likely to get breast cancer than those eating the least fiber (12g per day).” Pediatrics. 2016 Feb 1. pii: peds.2015-1226. (Farvid MS et al).

fiber and breast cancer risk Whole Grain Council: “To determine the relationship between eating patterns and breast cancer, researchers analyzed the diets of 250 newly diagnosed female breast cancer patients, and 250 age-matched controls (without cancer). The scientists found that eating whole grains at least 7 times per week was associated with a decreased risk of breast cancer.” Journal of the American College of Nutrition. 2015 Apr 27:1-7 [Epub ahead of print] (Mourouti N et al.)

be energized, be well