Forums: September 2010 Kickstart Forum Archive: Breakfast
Created on: 09/23/10 08:38 PM Views: 1077 Replies: 4
klund Joined: 09/11/10 Posts: 11	Breakfast Posted Thursday, September 23, 2010 at 8:38 PM Hi a friend of mind has been eating the following for breakfast: 1/2 apple, 1/2 pear, 6 grapes, 2tbsp. ground chia and 1tbsp. tahini. I tried it and really like it. Is it too much fat? Oh, you can use whatever combination of fruit you like.
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mollyhorn Joined: 03/03/10 Location: Fort Worth, TX Posts: 582	RE: Breakfast Posted Thursday, September 23, 2010 at 9:15 PM That all depends on your needs! Everyone has different caloric needs. I'm going to copy/paste some info from a previous thread titled "almond butter": Susan Levin: We recommend about 10 percent of calories from fat. I'd be surprised if you could keep fat that low at the intake rate you mentioned. This is because high fat diets are associated with weight gain, type 2 diabetes, heart disease, and some forms of cancer. If you are interested in reversing any of those or preventing those as best you can, research shows that will happen with very low fat diets (10 percent). Ultimately, it's up to you. What are your health goals? from me There are many factors to take into consideration when looking at your diet. Medical history: Do you have high cholesterol? Heart disease? Diabetes or pre-diabetes? History of cancer? Weight: Are you trying to lose weight? Do you exercise regularly? Is your daily caloric intake in alignment with what your body actually needs, or are you carrying around a spare tire made of almond butter? Diet: Do you eat mainly whole foods – fresh or frozen vegetables and fruits, whole grains, legumes? Do you consume more calories than you need, or just the right amount? Finally, and what may be most important, what types of fats are you eating? Do you consume fried foods? Things cooked in oil? Added oils in general? <--- These are the real dangers. Nuts are a good source of heart-healthy unsaturated fat, but it is possible to have too much of a good thing. To me, it would seem like you're eating a lot of one food to the exclusion of many other foods. What foods (and therefore nutrients) are you excluding from your diet because you are eating so much of this one food? I encourage you to put some variety in your diet. Expand your food horizons and explore the world of all the fresh fruits, vegetables, legumes and whole grains that are available to you. These foods offer high nutritional value, delicious flavor, and variety to your life. PCRM's Power Plate tool can be especially useful: http://www.pcrm.org/health/powerplate/index.html NutritionMD is also a great resource: http://www.nutritionmd.org/makeover/basics/go_veg_start.html Molly Horn
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klund Joined: 09/11/10 Posts: 11	RE: Breakfast Posted Thursday, September 23, 2010 at 9:46 PM I do eat a wide variety of fruits and vegetables and use very little fat in the rest of my food preparation. I will eat amaranth or quinoa for breakfast with fruit and nuts as well. I enjoy fruit and this is a quick breakfast on mornings when I am on the run. I don't own a microwave so grains are cooked on the stove which takes awhile. I've lost 30 lbs. since Feb. and want to lose another 30. I walk to and from work each day (80 min.total) so I feel like I have a good program for myself. So, I am assuming that the 10% figure for fat is a daily amount given everything I eat so then if I chose this breakfast then I would need to watch the rest of the day. Is my assumpton correct?
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mollyhorn Joined: 03/03/10 Location: Fort Worth, TX Posts: 582	RE: Breakfast Posted Thursday, September 23, 2010 at 9:56 PM I would say "watch, but don't become the police." It sounds like you are doing great already! Having some chia, which is high in fiber, and some tahini as part of an overall balanced diet is perfectly fine! Both of those come from plant foods, rather than processed oils. If you've already lost 30 lbs and are getting regular exercise, I'd say just keep on keepin' on! The weight will come off as it should – slowly. (Slow loss means permanent loss!) Looks to me like you're a pretty smart person already when it comes to what to put in your body. The only consideration I'd have with that breakfast is that since it doesn't contain any grains, you might get hungry too soon. But if you're not having that problem, then... way to go, you! Molly Horn
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klund Joined: 09/11/10 Posts: 11	RE: Breakfast Posted Friday, September 24, 2010 at 8:47 AM Thanks Mollyhorn, actually I don't get any more hungry with the fruit and tahini then if I eat quinoa with fruit. I have thought that was probably because of the fat and fibre. Thanks for your comments.
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