Kasia the Expert

Most of my friends and family members would agree that breakfast is the most important meal of the day. In fact, the International Food Information Council (IFIC) Food and Health Survey conducted this year found that 92% consumers also share this sentiment, but fewer than half (46%) of consumers eat breakfast seven days a week. I know my favorite excuses for skipping breakfast are being short on time and just not being hungry in the morning.

According to the Breakfast Research Institute, there are many reasons for eating a healthful breakfast including studies showing that people who eat breakfast have a reduced risk for heart disease and improved weight management compared to breakfast skippers. Also, while breakfast provides only 16 percent of total daily calories, it supplies up to a quarter of positive nutrients such as calcium, potassium, vitamin C, magnesium and fiber. Some studies suggest improved cognitive and academic performance among children who consume breakfast.

For me, eating breakfast to help me manage my weight is the greatest motivator to eat it. On days that I'm just not hungry in the morning I decided to start the day with a small amount of juice, (about 1/2 cup), then later when I'm hungry, have a snack such as low fat yogurt with berries. I noticed that having a two-food group snack such as yogurt (Milk group) and berries (Fruit group) instead of extra calories like a donut or a cookie is satisfying and helps me focus until lunch. Another two-food group breakfast that works for me is apple slices (Fruit group) dipped in peanut butter (Meat & Beans group).

When I'm short on time and don't get any breakfast before leaving the house in the morning, I rely on my well-stocked desk drawer at work. It's filled with whole grain cereal, whole grain bread and crackers, canned fruit packed in fruit juice, peanut butter, sunflower seeds, raisins and instant oatmeal.

Overcoming breakfast barriers can be challenging but having an energizing start to my day is worth the effort!

     'Tis the season to eat and be merry with family & friends!  It's also that time of year most people dread because, for many, extra calories find a seat at the table as well.  Fewer calories can be a realistic goal during the holiday season--it just requires planning and creativity.  Enjoy these great tips for cutting calories while never missing a beat at your next holiday gathering:

• Don't arrive at holiday parties hungry--Skipping meals to "save calories" for party eating will set you up for failure.  Eat a snack before a party and you will arrive in control of your appetite.  For example, I like to cut up a small apple.
• Bring your food gifts to the office--Allow co-workers & friends to share in the holiday cheer by giving them your extra edible treats that you receive as gifts.  I try not to let them even cross the threshold of my front porch!
• Offer to bring a dish to holiday getherings--If you can, bring a lower-calorie dish with you, such as one of these delicious suggestions below: 
  • Sweet Potato Bliss--Feeling a bit more daring and creative?  Try these simple substitutions to your traditional sweet potato recipe for some added zest!
    • Sweet:  Add fat-free sour cream, brown sugar, orange zest and cranberries to your plain mashed sweet potatoes in place of marshmallows and butter to reduce total calorie and fat content.
    • Savory:  Combine plain mashed sweet potatoes with fresh salsa and dijon mustard.  Adding salsa can increase your total daily vegetable intake, while reducing total calorie and fat content.
  • No-Spin Green Bean Casserole--Topping this traditional favorite with baked onions, rather than fried, will reduce total calorie and fat content.  Want more?  My mom adds red bell peppers to the mix in order to boost the veggie content as well.

     Coupled with your regular exercise routine, you'll be well on your way to enjoying all of the perks this season has to offer--without putting in double-time on the treadmill or making drastic lifestyle changes as part of your New Year's resolution!

      As children go through various stages of development they learn to eat new foods. Until about the age of three my daughter loved to eat a variety of foods including broccoli and tuna. Then, one day at dinner, she refused to eat green beans, her favorite vegetable! That day, I was not sure how to respond to her behavior and chose to ignore it. As this new eating pattern continued, I realized not only is she starting preschool next week, she has become a preschooler.

Preschoolers, children 2-5 years of age, are often referred to as "picky eaters" which means they often want to explore food rather than eat it. In most cases, this behavior goes away with time. To help parents like myself through this eating behavior during the preschool years, MyPyramid for Preschoolers has a special section full of practical information about types of picky eating and how to cope with it.

Personally, it is easy for me to offer a variety of foods to my daughter but I struggle with what to say to her to encourage healthy eating habits. "The Picky Eaters" section of MyPyramid for Preschoolers has just what I need to turn negative phrases I sometimes say into positive, helpful ones and it is called "Phrases that Help and Hinder."

For example, I often say "You're such a big girl; you finished all your veggies." According to MyPyramid, this phrase may teach my child to ignore fullness. However, a positive statement such as, "Is your stomach telling you that you're full?" may help her recognize when she is full.

It is wonderful to know that MyPyramid offers a wealth of information at my fingertips as my daughter enters a new stage of her development. Now our preschool list for next week includes a favorite blanket and an extra set of clothes for my daughter and a lit of "Phrases that Help and Hinder" for myself!