Wanting to know more about the role that breakfast plays in the diets of both children and adults, we reached out to Toby Amidor, registered dietitian and author of ‘The Healthy Meal Prep Cookbook: Easy and Wholesome Meals To Cook, Prep, Grab, and Go.”

Bottom line – is breakfast *really* the most important meal?

Amidor: “Moms have always said that breakfast is the most important meal of the day, and I believe this is still true. It is imperative that you start your day fueled properly after going 8 or 10 hours without food. Research has also shown that skipping breakfast can lead to over-consumption of calories later in the day. In addition, breakfast is also an opportunity to take in important foods and nutrients needed to stay healthy.

If quality matters at breakfast, what should we be eating?

Amidor: “You don’t need anything huge for breakfast, it’s quality not quantity that matters most. By quality I mean foods that provide nutrients you need to keep you healthy, especially foods that we tend to under-consume.

“According to the 2015 dietary guidelines for Americans, Americans eat only 10% of the recommended amount of vegetables, 15% of fruit and only 2 of the 3 recommended daily servings of dairy. As with grains, most folks in the U.S. do not make half their grains whole – another recommendation from the dietary guidelines. As such, the amount of calories in breakfast vary based on individual needs, but should range from around 250 to 450 calories and include at least two food groups (whole grains, fruits, vegetables, low or nonfat milk or dairy, lean protein).”

Is cereal a healthy choice at breakfast?

Amidor: “It can be. Cereal can be high in added sugar, so it is important to read the nutrition facts panel. In addition, many folks over pour cereal which then provides many more calories than needed. You can pour 2 servings of the serving size listed on the box, but if you are still hungry, opt to top the cereal with fresh fruit or add a hardboiled egg on the side for more protein.”

Amidor shared ideas for breakfast besides cereal.

Other benefits of breakfast:

• Breakfast eaters tend to have lower rates of heart disease, blood pressure and cholesterol. (American Heart Association)
• Breakfast influencers a majority of our being during the day, including physical and mental performance. By eating breakfast, you are refueling the body with the nutrients it needs to start, and continue through, the day. (University of New Hampshire)

During a study at University of Hohenheim in Germany, however, a research group tested 17 healthy adults over the course of three days. During the three days, they were instructed to follow different schedules – one day they skipped breakfast, one day they consumed three regular meals and one day they skipped dinner. The research findings showed that people burned more calories over a 24-hour period when they extended their overnight fast compared to a normal three-meals-a-day diet. However, there were reports that glucose levels were higher after eating lunch on days where breakfast was skipped.

This study suggests that skipping breakfast can boost your metabolism. What do you think about that?

Amidor: “The study, conducted with a very small number of subjects (17), found some difference between skipping breakfast versus skipping dinner. My concern would be the nutritional status of these individuals over an extended period to see if eating only two meals provided the nutrients they needed to stay healthy.  In this study, participants were provided with all meals that were well balanced, but can this type of diet really be mimicked outside of the home? Americans do not meet the needs of many foods including recommended servings of fruits, vegetables, whole grains and dairy foods. So, trying to have folks take in the required nutrients in two meals may be extremely challenging to say the least. In addition, the practicality of skipping dinner regularly when in our culture it is a time to sit with the family and eat may be taking away the social aspect of the family– especially in an electronic filled world where we are seeing less face time between people, including families.”

When it comes down to it, eating breakfast is important to a maintaining a balanced diet. While you’re making decisions about what foods to eat, remember that quality matters. Be sure to diversify your food groups to get a great start to your day.

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Best Food Facts reached out to Fadi Aramouni, Ph.D., professor of food science, Kansas State University, to find out the shelf life of Halloween candy.

“If there are safety concerns with candy, it’s usually a quality issue, not an issue of expiration date,” Dr. Aramouni said.

That’s great news for parents who want to ration out their kids’ candy so they don’t eat it all at once. (It’s also good news for parents who keep a few chocolate bars for themselves – like 72 percent of us do.) The shelf life of candy is affected by the amount of moisture and fat it contains, he explained.

“Generally, it is very difficult for candy to spoil, due to its low moisture content, but it depends on the candy. For things like hard candy and chewing gum, there really isn’t much to worry about,” Dr. Aramouni said.

He recommends following the guidelines from the National Confectioners Association on how long to keep various types of candy.

• Milk and White Chocolate: Eight to ten months
• Dark Chocolate: One to two years if wrapped in foil and stored in a cool, dark and dry place.
• Hard Candy (lollipops and butterscotch candies): Up to one year when stored at room temperature or in cool, dry conditions.
• Candy Corn: About nine months while sealed and approximately three to six months after the package has been opened.
• Jellied candies: Up to one year unopened. After opening, keep in a covered candy dish six to nine months.
• Gum: Six to nine months, as long as the packaging is sealed.
• Caramel: Six to nine months when stored at room temperature and away from the heat and light.

Knowing how long candy lasts is helpful because there are many good reasons to keep back some candy and ration the treats over the next few weeks.

“Candy is full of empty calories, and people need to eat candy in moderation. We are also concerned about the effects of the sugar related to the development of cavities. If people eat one or two pieces of candy per day, it would be OK. But any more than that causes concern,” Dr. Aramouni said.

As a parent and food science expert, Dr. Armouni shares how he handles the candy question with his children.

“My kids are limited to one or two pieces per day. If kids eat too much candy, the sugar will make them feel full, and the glucose level can affect satiety. More than anything, kids need to eat nutritious foods,” he said.

He’ll also be giving candy to trick-or-treaters. “We will be handing out fun-sized chocolate bars – the kind with wafers,” he said.

Halloween candy will keep for many months. To preserve the freshness, store it unopened in a cool dark place, such as a pantry or basement. Just because your kids got a lot of candy doesn’t mean they have to eat it.

“And remember, it is OK to throw away old candy. Don’t feel compelled to eat it – it’s mostly empty calories, after all,” Dr. Aramouni said.

Originally published Oct. 30, 2013

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Back to school means back to the brown bag for many students. That could also mean too much sugar.

The American Heart Association has issued a recommendation that children should consume no more than six teaspoons of added sugar per day. The Children’s Food Trust analyzed more than 300 million lunches that children in the United Kingdom carried to the school. The survey found many of these meals contained high levels of sugar with some popular combinations providing a full day’s supply of sugar.

“This is so tough for parents. Families often choose packed lunches as simple reassurance that their children will eat something during the school day or on a day out – fussy eating is a huge worry for so many mums and dads,” said Linda Cregan, CEO of The Trust.

Potato chips – which the English call “crisps” – cookies and drinks were found to be the primary source of added sugars.

The good news? Most lunches contained fruits and vegetables.

Packing a healthy lunch for kids as well as adults takes a little planning, but following the ABC’s can help make the grade:

A – Aim for balance. A balanced lunch should contain a little bit of goodness from each food category. For inspiration, visit ChooseMyPlate.gov to make sure you’re providing enough protein, fruit, vegetables, dairy and grains.

B – Be creative. No one wants a boring lunch! Don’t be afraid to mix things up by providing a variety of foods you know your kid will actually like (and eat).

C – Choose wisely. Pack a lunch that fits your student. Keep in mind their age, level of activity and personality. More active kids will benefit from a heartier lunch, while young kids may prefer bite-sized foods like baby carrots or small sandwich sections. And if your kid actually has a rocket science class, don’t forget to pack some lean proteins to help keep their mind engaged!

Food safety is also important for packed lunches. Dr. Janeal Yancey provides some simple steps to make sure those lunches spend as little time in the “danger zone” as possible.

• Carry an insulated lunch box or bag.
• Use ice packs and make sure they’re cold as possible.
• Put breads, which are good insulators, closest to the opening of the lunch box.

_{Image: “Laptop Lunches Puzzle Sandwich” by Melissa is licensed under CC BY 2.0.}

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