In the News - February 2008
Skipping Meals is not a good idea
MURFREESBORO, Ark. - Skipping meals doesn't help weight loss or dieting,
according to Robbie McKinnon, Pike County agent with the University of Arkansas
Cooperative Extension Service.
"Skipping meals leads to low blood sugar. This can cause sudden hunger pangs
which can cause bingeing and/or food cravings," she says. "USDA research
indicates that people who skip breakfast are more likely to be overweight than
those who eat a proper breakfast. Eating throughout the day helps stabilize
blood sugar and helps control your appetite."
Skipping meals tricks the body into starvation mode and slows the metabolism
to compensate. Being that hungry can lead to overeating at the next meal.
"A better approach is to eat smaller frequent healthy meals and snacks to
keep your blood sugar balanced," McKinnon says.
Skipping breakfast can lead to fatigue, because brains and bodies are already
low on fuel. By mid-morning, many people grab a cup of coffee or wolf down a
sugary candy bar to wake up again. This might work for a few minutes, but by
lunch time, hunger and crabbiness might make us a little more prone to making
unhealthy choices at lunch. Eating a good breakfast sets the tone for the rest
of the day.
A healthy breakfast should contain some protein and some fiber. Protein can
come from low fat meats, eggs, beans, or soy. Fiber can be found in whole
grains, vegetables and fruits.
"A good example of a healthy breakfast might be something simple such as a
hard boiled egg, an orange and a bowl of whole grain cereal with low-fat milk,"
says McKinnon.
Stay away from sugary cereals, syrups, pastries, and white breads because
they are digested quickly and will leave you hungry and tired in a couple of
hours. Protein and fiber satisfy your hunger and will keep you feeling full
until lunch time.
A study by the Agricultural Research Service and National Institute on Aging
showed that consuming a one meal a day, rather than a traditional
three-meal-a-day diet, is feasible for a short duration. But when the volunteers
were "one-mealers," they had significant increases in total cholesterol, LDL "bad" cholesterol and in blood pressure, compared to when they were
"three-mealers."
The changes in cardiovascular disease risk factors occurred despite the fact
that the one-mealers saw slight decreases in their weight and fat mass in
comparison to when they were three-mealers. One-mealers also had higher morning
fasting blood sugar levels, higher and more sustained elevations in blood sugar
concentrations, and a delayed response to the body's insulin, compared to when
they were "three-mealers." Insulin is required to lower blood sugar levels.
For more information on health and nutrition, contact your county extension
agent or visit www.uaex.edu and select Health and
Nutrition. The Cooperative Extension Service is part of the U of A Division of
Agriculture.
February 22, 2008
Media Contact: Lamar James
Extension Communications Specialists
U of A Division of Agriculture
Cooperative Extension Service
(501) 671-2187 or (501) 753-0207
ljames@uaex.edu
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