Healthful Tips For Healthy Living

The liver is a vital organ. It processes everything we eat and drink which can then be converted into valuable energy or used for storage. The liver also aids in the removal of waste products and detoxifies by metabolizing and/or secreting drugs, alcohol, and environmental toxins. Through proper nutrition and exercise, you can live a healthy life and may be able to prevent certain diseases!

Did You Know...?

Nickie Armellino-Nitti, MS, RD, LDN
Loyola University Medical Center

Those who skip breakfast may find it harder to shed those extra unwanted pounds (Keim et al, Song et al).

Here are some helpful breakfast tips to ensure you start the day off right:

*Grab ‘N Go – grab a low fat, high fiber granola bar and a piece of fruit with fat free yogurt.

*Make a breakfast sandwich the night before – use left over meat (1 to 2 oz) with one piece of cheese on whole grain bread.

*Look for low sugar instant oatmeal and add 2 tablespoons of raisins with 1 tablespoon of slivered almonds.

*In the cafeteria? Look for hot cereal and add cinnamon and a banana.

*Try a high fiber cereal, use skim or 1% milk and add strawberries.

*Cooking at home? Try an egg white omelet and any vegetables you like: broccoli, spinach, onions, peppers, mushrooms – add turkey sausage on the side!

*Skip the juice – it’s just extra calories from added sugar, instead have a piece of fruit.

*Coffee tip: Add skim or 1% milk rather than a creamer or half & half.

*At the Coffee Shop: Ask for nonfat or 1% milk and skip the whipped cream topping! Use a sugar substitute instead of regular sugar.

References

Keim NL, Van Loan MD, Horn WF, Barbieri TF, Mayclin PL. Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen. J Nutr. 1997;127:75-82.

Song WO, Chun OK, Obayashi S, Cho S, Chung CE. Is consumption of breakfast associated with body mass index in US adults? J Am Diet Assoc. 2005;105:1372-1382

Nutrition Information Written By:

Nickie Armellino-Nitti, MS, RD, LDN
Loyola University Medical Center
Department of Nutrition Services
2160 S. First Ave.
Maywood, IL 60153
Phone: 708-216-9166
Fax: 708-216-3310

Page updated: April 25th, 2008