Breakfast And Adolescent Girls

The study linked here suggests that eating breakfast doesn’t really help with respect to energy balance and physical activity during the day; however, it is restricted to adolescent girls and, also, apparently doesn’t look at how eating breakfast may affect school performance (should one take an exam on an empty stomach?).  So take it for what it is worth, an interesting data point, but limited   Abstract:

It is not known if breakfast consumption is an effective intervention for altering daily energy balance in adolescents when compared with breakfast omission. This study examined the acute effect of breakfast consumption and omission on free-living energy intake (EI) and physical activity (PA) in adolescent girls. Using an acute randomised cross-over design, forty girls (age 13·3 (sd 0·8) years, BMI 21·5 (sd 5·0) kg/m2) completed two, 3-d conditions in a randomised, counter-balanced order: no breakfast (NB) and standardised (approximately 1962 kJ) breakfast (SB). Dietary intakes were assessed using food diaries combined with digital photographic records and PA was measured via accelerometry throughout each condition. Statistical analyses were completed using repeated-measures ANOVA. Post-breakfast EI was 483 (sd 1309) kJ/d higher in NB v. SB (P=0·025), but total daily EI was 1479 (sd 11311) kJ/d higher in SB v. NB (P<0·0005). Daily carbohydrate, fibre and protein intakes were higher in SB v. NB (P<0·0005), whereas daily fat intake was not different (P=0·405). Effect sizes met the minimum important difference of ≥0·20 for all significant effects. Breakfast manipulation did not affect post-breakfast macronutrient intakes (P≥0·451) or time spent sedentary or in PA (P≥0·657). In this sample of adolescent girls, breakfast omission increased post-breakfast free-living EI, but total daily EI was greater when a SB was consumed. We found no evidence that breakfast consumption induces compensatory changes in PA. Further experimental research is required to determine the effects of extended periods of breakfast manipulation in young people.

Oatmeal Breakfast Bars

What do you have for breakfast?

Until recently I was having two slices of toasted bread (double fiber or whole wheat), sprinkled with olive oil and 3 - 4 spoonfuls of sunflower seeds on top, a cube of feta cheese and a cup of yogurt drink (plain yogurt mixed with water). My veggies and fruit are reserved for snacks throughout the day.

I decided to change my breakfast, however, after reading a scary story about contaminated seeds (including sunflower seeds).

To replace my usual breakfast, I developed a recipe for oatmeal breakfast bars that is a variation of my oatmeal-walnut crackers recipe. These bars have no sugar, and no preservatives and unwanted chemicals. The taste is mild and pleasant.


If you have a sweet tooth, you may prepare the sweet version of oatmeal bars (no sugar added).


The two recipes for oatmeal bars are suitable not only for breakfast, but also for bring-to-work lunches.

Oatmeal Breakfast Bars

You need:
3 cups oatmeal, 1 cup chopped walnuts, 1 cup whole wheat flour, 3 eggs, 2 Tbsp olive oil, 1/2 cup plain yogurt (I buy low fat or no fat), 2 tsp baking soda, 2 tsp salt, optional spices (black pepper, turmeric, caraway seeds, cayenne pepper).

Instructions:
In a big bowl, mix oatmeal, walnuts, flour, baking soda, all spices and salt. Make a well in the middle of the oatmeal mixture and in it, pour the three eggs mixed with olive oil and yogurt. Incorporate all ingredients by hand and spread the dough on top of an oiled cookie sheet. Press the dough down to approximately one inch of thickness. Bake at 400F for 15 minutes and after turning off the heat, leave the oatmeal bars for another 5 - 6 minutes in the oven. After cooling, slice into the desired size bars and keep in the refrigerator.

Breakfast Protein: Egg Whites

New studies show that eating whole eggs, in moderation, may not be bad for the health of most people, and can actually have benefits. The yolk is enriched in vitamins and has protein, and I do occasionally eat whole eggs.

However, in order to get some breakfast protein without the fat and cholesterol of the yolk, I eat egg whites a couple of days per week. I buy the small cartons of pasteurized egg whites. Once opened, these cartons should be used within a week. These egg whites can be microwaved, and I like to prepare mine in advance. I put ½-2/3 of one small carton into a microwave-safe bowl, and cover with plastic wrap. Microwave on high one to one-and-a-half minutes (1:00-1:30), stir with a spoon, repeat, stir again with a clean spoon, repeat as required so the whole bit is completely cooked, without liquid even at the bottom of the bowl. Depending upon how much I cook at one time, it takes between 2:30-3:30 minutes. The cooking time, of course, also depends on the power of the microwave and the dimensions and shape of the bowl.

Cooked egg whites can last several days in the fridge. I also freeze batches. True, they may be a bit rubbery once thawed out (and I thaw them in the microwave on top of a paper towel on a microwave-safe dish; the paper towel is to soak up any excess water from the freeze-thaw), but they are edible and the difference in taste and texture to non-frozen is slight.

One meal idea is to warm the cooked egg whites and melt a slice of non-fat cheese on top. Then put the egg white-cheese mixture inside of a toasted 100% whole wheat bagel with a bit of Smart Balance and some red pepper hot flakes (or other seasoning). This is an excellent high-protein, law-fat, high fiber breakfast with added calcium.

One note: egg whites are enriched in avidin, which binds biotin. Frequent consumption of raw egg whites can cause a serious biotin deficiency. Cooking inactivates most of the avidin in egg whites, but not completely; therefore, consumption of a large amount of egg whites on a frequent basis may cause a biotin deficiency. Actually, egg yolks are an excellent source of biotin, another reason why whole eggs in moderation can be a good choice.

Plain non-fat Greek yogurt is another way of obtaining breakfast protein. Those who are lactose intolerant can often eat moderate amounts of yogurt, especially yogurt with live cultures that help break down lactose.