Sunday, January 27, 2013

My Breakfast Doesn't Fill Me Up

I have a question about breakfast. I usually have a slice of toast and a bowl of Fiber One cereal. The cereal has 14 grams of fiber, but I still don't feel full after eating. In general, cold cereals don't fill me--are there some hot cereals or hot dishes that might work?
Donna L.

Hi Donna,
Since you're eating basically all carbohydrates at breakfast, consider adding some protein and/or fat. These nutrients tend to stay in your stomach longer than carbs so it may help keep you full for longer.
Try peanut butter or cottage cheese on your toast, a slice of cheese, yogurt or an egg.
(If you're watching your weight you will have to eat about 75 - 150 calories fewer later in the day to keep your calorie level the same.)

Saturday, January 26, 2013

I'm Trying to Prevent Diabetes

I have diabetes in my family, and I seem to have many of the symptoms of insulin resistance, so I'm trying to watch my carb intake and eating lower glycemic.

I have a friend that says she lost weight by not eating carbs in the morning. Instead she has some fruit with low fat yogurt.
I found this interesting. I find it hard to lose weight, even though I am a picky eater and am very active.

All my life I have had a breakfast of cereal and toast. Perhaps with my genetics, this is what was hapening to me?

Is a yogurt and fruit breakfast healthier.

Thanks for your thoughts! Sharon E.     Hi Sharon, First I want to commend you on trying to prevent diabetes which you know runs in your family.     I would have to say, the number one preventive for diabetes is to maintain a healthy weight. In order to do this, it's important to limit your daily calorie intake, not just carbs. Exercise is also essential to maintain the balance that keeps you at a healthy weight.     Your friend said she has no carbs at breakfast, but fruit is pure carbs, and yogurt contains carbohydrate as well. It's important to find an accurate source of information (such as the American Diabetes Association or a Registered Dietitian) since what well-meaning friends and family -- as well as the internet -- have to say can be confusing and just plain wrong!     I'm curious as to what symptoms you are experiencing that make you think you are insulin resistant: the main symptom would be an elevated blood glucose level. I recommend getting a blood test to see where you stand. The "Hemoglobin A1C" level can show what your blood sugar has been running over the past 3 months, so that's a good place to start.     If you are overweight, eating less and moving more to get to a more healthy weight would be your first line of defense. (An easy first step would be keeping a food diary so you can see where you might overeat during a typical day).     Good Luck! Laurie