Breakfast on Energy Light Foods
Grains, Fruit and Vegetables Make the Best Start to the Day
Energy density refers to how many calories a gram of food contains. High energy dense foods such as oils or fats or simple carbohydrates, foods containing fats or sugar, and fried food, contain far more calories per gram and are much more energy dense than fruits, vegetables, soups and grains like rice, oats or barley which soak up water, and require water to be cooked.
Breakfast Predicts Diet for the Day
The study, which was funded by the Breakfast Research Institute and sponsored by Quaker and Tropicana, manufacturers of commonly consumed breakfast foods and beverages, examined the eating habits of 12,000 American adults, and compared people eating low energy dense breakfast foods with people eating high energy dense foods.
As well as their breakfast choices, participants reported what they ate over a 24 hour period, and had their weight assessed by their body mass index (BMI).
Cardiologist and lead author of the study, Dr James Rippe, from the Rippe Lifestyle Institute, said the study also explored whether the energy density consumed at breakfast could predict the person’s typical energy density and diet quality for the rest of the day.
Low Energy Density Equals Better Weight Control
He said the study showed that not only did people eating a low energy dense breakfast - such as oatmeal and fruit - have overall diets that were higher in essential vitamins and minerals and lower in saturated fats and cholesterol, but these people were better able to maintain an appropriate weight, than those who started their day with donuts or danish.
“What’s unique is that we found lower energy density breakfast foods and beverages that are high in nutrients, such as whole grain oatmeal and 100 percent orange juice, appear to predict better food choices for the rest of the day and may help with better management of body weight, " he said.
“The energy density concept provides new insights into better understanding weight management strategies. Recent studies have reported that individuals with lower energy density diets gain less weight as they age.”
Healthy Energy-Light Breakfast, Healthy Diet
Previous findings by nutritionists that regularly eating breakfast is an important way to get adequate nutrition, especially of micronutrients such as minerals and vitamins, and helps to control weight, had been amplified by this research, he said.
The research also showed that people who ate the most nutritious and least energy dense breakfasts were more likely to make healthier choices in eating for the rest of the day.
For instance, a bowl of oatmeal with some fruit or fruit juice, or a bowl of mixed wholegrain muesli, is a low energy dense meal, containing valuable soluble fibre, essential vitamins and minerals, as well as complex carbohydrates, which take a long time to digest and release energy throughout the morning.
Compare that to a danish and coffee – a high energy dense breakfast common to many people in their rush to work. Not only is this meal high in calories per gram, it is high in saturated fats, sugars, simple carbohydrates and caffeine, all of which give a quick energy surge and then dissipate quickly.
An alternative to oatmeal or muesli for people who prefer a savoury breakfast could be congee – a thick Chinese rice soup rich with vegetables and herbs.
The study, 'Association of breakfast energy density with diet quality and body mass index in American adults: National Health and Nutrition Examination Surveys, 1999–2004', is reported in the November 2008 edition of American Journal of Clinical Nutrition.
For more on breakfast foods, see Why Breakfast is Good for You
Oatmeal to Lower Your Cholesterol
Ten Easy Ways to Eat More Oatmeal
Muesli and Fruit: Energy-Light Food
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