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

2. agenda Importance Building a Better Breakfast
Fiber and Cancer Research

3. importance

4. 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

5. 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

6. fatigue

8. building a better breakfast

9. 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)

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

11. 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 Feb 1. pii: peds (Farvid MS et al).

12. 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 Apr 27:1-7 [Epub ahead of print] (Mourouti N et al.)

14. be energized, be well