Much has been written about the link between nutrition and mood. There are various diets that seek to “treat” depression and anxiety. These diets have not been proven to be effective as treatments. But a good diet is an important part of healthy living, and of good mental health. We have summarized some of the components of a good diet.
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Start Eating Breakfast
The reasons people skip breakfast are fairly clear. Many claim they don’t have the time, it’s too much of a hassle, they are trying to lose weight, or they simply aren’t hungry for it. People even say if they eat breakfast, they are hungrier all day long! BUT….the reasons to start eating breakfast are numerous and significant to your overall health.
SKIP BREAKFAST, SLOW METABOLISM! Mounting research shows that those who do break-the-fast are more likely to have a lower body weight than AM meal skippers. (Gibson, 1995). Eating breakfast appears to increase metabolic rate – a good thing for weight control, as calories are burned much more efficiently over the course of the day. This is also why people tend to notice an increase in their appetite when including breakfast. These hunger signals are a sign that your body is burning calories and requiring more fuel – a good thing!! Ignore these signals and metabolism can actually slow down, causing energy conservation and therefore calorie storage.
SKIP BREAKFAST, OVEREAT LATER? In addition, not eating breakfast for weight loss purposes tends to back fire on people as they become ravenous late in the day, making it much more difficult to avoid overeating. Not hungry for breakfast? Consider what (and how much!) you may have eaten the prior evening. Chances are good you won’t be hungry for breakfast after a heavy, large evening meal and snacking the night before. The best thing to do is train your body to be hungry at breakfast by eating one everyone morning!
BACON AND EGGS? Unfortunately, a daily dose of meat and eggs for breakfast is a recipe for weight gain and health problems. A 2003 study published in the Journal of the American College of Nutrition found that those who skip breakfast or choose a meal of meat and eggs have a significantly higher BMI than those who eat cooked and ready to eat cereals, likely due to the substantially higher fat and calorie content of the traditional meal (Cho 2003). Another contributing factor may be related to the higher fiber content of the cereal meals. Studies show fiber promotes satiety, helping individuals reduce their overall caloric intake for the entire day.
HEALTH OF THE HEART! A consistent diet of high total and saturated fat foods can increase cholesterol levels and one’s risk for heart disease. A 2 egg scrambled omelet with bacon and cheese contains nearly 30 grams of fat, 14 of them saturated! This is nearly 80% of the saturated fat limit for the day! On the other hand, a bowl of oatmeal with flax and walnuts contains only 2 grams of saturated fat, fewer calories and over 10 grams of fiber, which we know promotes heart health by reducing cholesterol levels. A 2007 Harvard Medical School study found those who consume a whole grain breakfast cereal on a daily basis are significantly less likely to develop heart failure
Your best bet is to include a high fiber whole grain source – such as whole grain bread, oatmeal or a ready-to-eat whole grain cereal (with greater than 5g fiber/serving) combined with a protein source, such as yogurt, cheese, cottage cheese, nuts/nut butters, or an egg/egg whites.
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