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A dense breakfast improves your health

Those people who eat a low energy dense breakfast have diets that are richer in vitamins and minerals and lower in saturated fat and cholesterol, compared to people who eat a higher energy dense breakfast.

The study was reported in the American Journal of Clinical Nutrition.

The breakfast study

Researchers looked at breakfast choices and diet of 12,000 adults using the National Health and Nutrition Evaluation Survey (NHANES) data. They looked at the energy density values for breakfast eaten and total diet.

Foods low in energy density include; fruits, vegetables and whole grains such as oatmeal. Fats, fried foods, desserts and crackers are high in energy density. The more calories per gram of food the greater energy density. For example, a pastry has more calories per gram (more energy dense) than a bowl of oatmeal.

The researchers comments

Study co-author, Dr. James Rippe said, “Our study confirms the findings of many previous studies that eating breakfast helps maintain a healthy weight and provides multiple health benefits.”

He added, “However, what’s unique is that we found lower energy density breakfast foods and beverages 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.”


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