Plant Proteins Support A Healthy Body Weight

Previous research has suggested that meat consumption is linked to weight gain, though this remains a topic of fairly intense debate.  While meat is a good source of protein, many meats, particularly red meats, are also a high source of total fat and unsaturated fat.  Additionally, we typically eat way too much meat rather than consuming the recommended 3-ounce serving size.

A recent nutrition research study continues to add fuel to this debate on meat consumption and weight gain.  This new study examined the relationship between protein intake and body mass index and compared animal protein to plant protein intakes in volunteers enrolled in the Belgian National Food Consumption Survey.  Eating habits were determined by 24-hour dietary recalls from over 3,000 men and women.  In this group of volunteers, animal protein consumption was nearly twice as high as plant protein consumption. Meat and meat products made up the majority of the animal protein consumption, while cereals and cereal products made up the majority of plant protein intake.  A look at the relationship between different protein intakes and body mass index revealed:

• As animal protein intake increased, body mass index became greater in men.
• Also in men, eating greater amounts of animal protein resulted in greater waist sizes.
• In men and women, an increasing level of plant protein consumption was linked to both a lower body mass index and a smaller waist size.

This new research study continues to suggest that the consumption of animal protein is linked to an increase in body mass index and waist size, putting individuals at risk for becoming overweight or obese.  In contrast, altering our eating habits to include greater amounts of plant proteins might help support a healthier body weight and reduce our risk of becoming overweight.  Unfortunately, this study's summary does not indicate whether this analysis was done such that it adjusted for caloric content of these foods, as this could impact the final conclusions.  Nonetheless, previous research that did make this adjustment still suggested that red meat consumption was linked to weight gain.  Reducing the amount of animal protein we consume or making healthier choices in the animal proteins we choose to consume can be an important part of our fight against obesity.  Fortunately, the U.S. Department of Agriculture (USDA) recently announced that the 40 most popular meat products will be required to carry a nutrition facts panel.  The nutrition facts panel will include the total calories and grams of total fat and saturated fat the product contains and any product that lists a lean percentage statement (e.g. "80% lean") on its label also must list its fat percentage.  This information will make it easier for all of us to choose meat products that fit into a healthy diet.

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Is There An "Ideal" Body Mass Index?

Despite its limitations, the Body Mass Index (BMI) is still one of the easiest and must utilized tools for determing an individual's healthy body weight range.  Currently, a BMI ranging from 18.5 - 24.9 is considered normal or healthy.  A person with a BMI below 18.5 is considered to be underweight while a BMI of 25 - 29.9 is considered overweight and a BMI of 30 or more is defined as obese.  Numerous research studies have clearly shown us that a high BMI, particularly an obese BMI, is linked to poor health and increased risk of death from certain conditions.  However, the full relationship between BMI and overall mortality have remained unclear.

A group of investigators from around the world, including the National Institutes of Health, recently published the results of their examination of the link between BMI and death due to any cause.  In order to analyze this relationship, the researchers pooled data from 19 studies that included a total of 1.46 million adults.  During an average follow-up period of 10 years (ranging from 5 to 28 years), slightly more than 160,000 deaths were recorded.  After adjusting for multiple factors (age, exercise, alcohol consumption, etc.) and using a reference BMI of 22.5 - 24.9, the researchers revealed that among healthy, non-smoking women there were specific relationships between BMI and risk of overall death as outlined below:

• BMI of 15 - 18.4...  risk of death increased by 47%
• BMI of 18.5 - 19.9... risk of death increased by 14%
• BMI of 20 - 22.4... no increased risk of death was observed
• BMI of 25 - 29.9... risk of death increased by 13%
• BMI of 30 - 34.9... risk of death increased by 44%
• BMI of 35 - 39.9... risk of death increased by 88%
• BMI of 40 - 49.9... risk of death increased by 251%

The study investigators further reported that these relationships were also similar for the men in the study.  According to a related NIH press release, this study also showed that for all participants, every 5-unit increase in BMI was linked to a 31% increased risk of death due to any cause and that while a BMI of 25 or more was linked to an increase risk of death in all age groups, the risk was greatest for those who were overweight or obese before 50 years of age.

This is a truly fascinating and important study.  While it was probably not unexpected to see an increased risk of death for BMI levels over 30, the dramatic increase observed is astonishing.  The relatively high risk of death linked to being underweight is also an important observation.  Due to a variety of pressures (media, peers, etc.), many individuals strive for a body weight that is an unhealthy, excessively low body weight.  Hopefully, this observation will help these individuals realize the importance of staying within a healthy body weight range.

Interestingly, the risk of death is actually increased within the low part of what is currently considered a healthy BMI.  According to this study, individuals with a BMI between 18.5 - 19.9, while within the normal BMI range, are at a 14% increased risk of dying due to any cause.  While this level of risk is not on par with the risk observed with being obese, it clearly suggests that even within a normal BMI range, there appears to be an 'ideal' BMI range.  Based on these analyses, the risk of death is lowest for those with a BMI ranging from 20 - 24.9, which encompasses the mid- to high-range of the normal BMI range.  This is potentially important information for individuals looking to set weight loss goals or optimize their overall health.

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Body Volume Index To Replace BMI?

BVI (or Body Volume Index) was recently launched as a new measurement of body size/shape designed to eventually replace BMI (Body Mass Index) as a way to assess obesity and heart health risk factors. 

For decades BMI has been the industry standard for determining if a person is at a healthy body weight.  BMI categorizes each of us as underweight, normal weight, overweight, obese, or morbidly obese based on whether our weight is appropriate for their height.  While this has been a healthcare standard, BMI has many detractors due to its limitations.  Although BMI provides an easy-to-use tool, it is unable to account for weight distribution and body composition.  This can lead to many people, especially athletes being categorized as overweight or obese due to their level of muscle mass.  Other measures of obesity have been proposed such as waist-to-hip ratio, which many healthcare professionals believed offered a more accurate assessment of body composition than BMI.  However, it appears that BVI has come to the forefront of new body size assessment tools.

BVI is measured using a 7-foot white light scanner into which a person walks to be measured.  A person's body image is scanned using a 3-D camera system with data from the scan being generated and saved into a computer system, which can calculate body volume as well as hundreds of other measurements including BMI, waist size, and waist-to-hip ratio.  According to the BVI website, the scan takes approximately 6 seconds and does not use radiation or lasers.

For validation of the BVI system, a major research collaboration, the Body Benchmark Study, was conducted at several research centers in the UK, Europe and the U.S. with the U.S. tests being conducted at the Mayo Clinic.  Results of these clinical trials indicated that:

• BVI can accurately measure abdominal volume as a proportion of the whole body, giving an accurate assessment of central obesity, a major risk factor for a number of chronic health conditions.
• BVI is able to detect differences in body shape and weight distribution in individuals with the same body mass index.
• BVI measurements were shown to strongly correlate to heart health markers, suggesting that BVI might prove to be an accurate way to determine a person's risk for poor heart health.
• BVI is an accurate and reliable tool to measure a person's obesity-related body characteristics such as waist size and hip size.

Based on these research studies, the BVI can be used to objectively track a person's body changes over time, reduces time and error inherent in manual measurements, and by using person-specific medical data can generate a health risk indicator.

This is a fascinating and important new development in obesity-related healthcare.  This new system, should it become accepted by the medical community, has the possibility to provide new, more accurate ways to assess body shape, size, and obesity and associated health risks.  This allows a very personalized approach to healthcare and intervention strategies to reduce one's risk for numerous chronic health conditions.  While BVI appears to have many benefits, it is system that has to be used in a physician's office and it is unclear how quickly it will appear in hospitals and private practices.  In the meantime, simple measurements we can all do, like BMI (18.5 - 24.9 is a healthy BMI range) and waist-to-hip ratio (0.8 or below for women and 0.95 or below for men), can help us aim for healthy body weight goals.

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Perceiving Our True Body Size

A large part of the fight against obesity revolves around obesity education and obesity awareness.  This involves making us aware of our body weight, exercise habits, eating habits and more and teaching us how to make appropriate changes that will hopefully lead to each of us adopting a healthier lifestyle.

Despite progress in obesity awareness and education, the results of a recent Harris Interactive poll suggests that as a whole, we still do not recognize when we are overweight or obese nor the extent of our body size.  Harris Interactive conducted an online survey between August 17-19, 2010 in which more than 2,400 volunteers answered questions about their body size image and more.  The results of this survey indicated that:

• 30% of overweight individuals think that they are within a normal body size range.
• 70% of obese people believe that they are simply overweight.
• 39% of morbidly obese people believe that they are overweight, but not obese.
• For those individuals who recognized themselves as being overweight, most of them (52% of overweight people and 75% of obese and morbidly obese people) blamed a lack of exercise on being heavy.
• Only 36% of overweight individuals, 48% of obese individuals, and 27% of morbidly obese people felt they ate more food than they should.
• Survey responders believed that weight loss surgery is the most effective weight loss method.

These are rather disturbing survey results that indicate the healthcare industry still has a lot of work to do in regards to educating us about obesity and appropriate body size.  Based on this poll, there is a large population of Americans that do not recognize they have a weight problem or do not recognize the extent of their weight problem.  Without this recognition, it is difficult for any of us to make necessary changes.  The authors of the poll suggest that fat has become the new norm, which if true, is a very unsettling situation.  Knowing your body weight and body mass index is an important part of developing and maintaining a healthy lifestyle.  You can calculate your body mass index for free at many websites, including the National Heart Lung and Blood Institute's website.  What's your BMI?

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Higher Calcium & Vitamin D Levels Support Weight Loss

The effect of vitamins and minerals on weight loss has been and remains an active area of research investigation.  Two of the most studied are calcium and vitamin D; however, the results to date have been mixed and inconsistent making the role of the calcium and vitamin D in weight loss somewhat controversial.

A new weight loss study published online ahead of print in the American Journal of Clinical Nutrition further examined this possible relationship.  Weight loss researchers collected and analyzed data from 322 volunteers who took part in the 2-year Dietary Intervention Randomized Controlled Trial.  The results of the weight loss researchers analysis showed that:

• Vitamin D blood levels at the beginning of the study were lower in volunteers with higher body mass index (BMI) scores.
• At 6 months, higher levels of dairy calcium consumption were linked with greater weight loss.  An average of 580 milligrams of calcium per day was linked to a weight loss of about 12 lbs on average, while intake of about 360 milligrams per day on average was associated with a weight loss of about 8 lbs.
• Similar results were observed for vitamin D.  Blood levels of about 30 ng/ml vitamin D on average were also associated with a weight loss of about 12 lbs.
• Each incremental increase in dietary calcium intake was associated with about a 45% increased chance of losing 10 lbs, while each incremental increase in vitamin D blood levels increased the chances of successfully losing 10 lbs by about 70%.

These are excellent results indicating that higher consumption of calcium and higher blood levels of vitamin D, two important micronutrients, might be related to greater weight loss while dieting.  In general, it is very important to make sure you get adequate amounts of vitamins and minerals when dieting since dieting has been reported to lead to insufficient micronutrient intake.  This study not only supports that, but also indicates that getting enough of these two micronutrients might be one key to successful weight loss.  If you are not getting adequate amounts of these and other micronutrients through your regular diet and lifestyle, a good multivitamin/multimineral can be a good way to get your fully daily complement of vitamins and minerals.

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Exercise Reduces Genetic Likelihood Of Obesity

While it is clear that being overweight or obese can be the result of too many calories consumed and not enough exercise, it is just as clear that genetic factors can play a major role in a person's risk for becoming obese.  In fact, research has shown that at least 12 different gene locations are involved in increased body mass index (BMI) and that these 12 different gene locations can be used to determine a person's chances of becoming obese by calculating a genetic predisposition score.  What is less clear is whether exercise can overcome a person's genetic likelihood of becoming obese.

Investigators collected data from over 20,000 men and women who took part in the European Prospective Investigation of Cancer - Norfolk (EPIC-Norfolk) study in an attempt to examine the possible relationship between physical activity and the genetic risk for obesity (free to download).  Physical activity was determined with a questionnaire and categorized as inactive, moderately inactive, moderately active, and active.  A genetic predisposition score was calculated for each study subject by adding up the changes at the 12 different gene locations linked to increasing BMI.  Analysis of the interaction between genetics and physical activity showed that:

• When all study subjects were examined together, each additional BMI-increasing gene was linked to a 0.154 increase in BMI.
• This was even greater in the inactive volunteers where each BMI-increasing gene was linked to a 0.205 increase in BMI.
• In contrast, each additional BMI-increasing gene was only linked to a 0.126 increase in BMI in active individuals, indicating that exercise suppressed the genetic effects on body mass.
• Moderately active and moderately inactive individuals showed an intermediate effect on BMI-increasing genes, suggesting that even small amounts of activity can help fight against the genetic likelihood of becoming obese.
• When looking at obesity risk instead of body mass index, taking part in regular physical activity suppressed the genetic predisposition for obesity by about 40%.

These are both fascinating and important results.  Overall, this study shows us that while genetics certainly play a role in obesity risk and weight gain, exercise can dampen the effects of genetics.  Interestingly, the study investigators report that even exercising less than 30 minutes per day can have a positive effect on one's genetic likelihood of becoming overweight or obese.  While getting enough exercise is an important part of a healthy lifestyle for everyone, individuals who are genetically predisposed towards becoming overweight might gain additional benefit from a regular exercise routine.  So rather than believing that one's genetics doom us to being overweight, it is important to remember that exercise can fight back against one's genetic risk for obesity.

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Reducing Belly Fat Might Reduce Risk of Dying!

There are lots of names for it (pot belly, belly fat, etc.), but no matter what we call it abdominal obesity is dangerous to our health.  Numerous research studies have reported that abdominal obesity, or excess belly fat, has been linked to poor heart health, poor blood sugar health, and chronic inflammation.  It has also been shown that a large waist size is linked to an increased risk of death regardless of one's body mass index (BMI).  However, the effect of a large waist size within different BMI categories remained less clear until a new obesity study published in the recent issue of Archives of Internal Medicine.

For their study, obesity researchers analyzed data from over 48,000 men and over 56,000 women who took part in the Cancer Prevention Study II Nutrition Cohort.  Associations between deaths from 1997 - 2006 and waist size were examined after adjusting for BMI and various other risk factors.  The obesity investigators reported that:

• Very large waist sizes (> 47 inches in men and > 43 inches in women) increased the risk of death by more than 2 times.
• In men, an increase of about 4 inches in waist size was linked to an increased risk of death for those with a normal BMI (16%), overweight BMI (18%), and an obese BMI (21%).
• In women, a similar increase in waist size was also linked to an increased risk of death in all three BMI categories; 25% increased risk in normal BMI, 15% in overweight BMI, and 13% in obese BMI.

This new obesity study emphasizes the importance of getting rid of belly fat and maintaining a healthy waist size, regardless of one's body mass index!  Research suggests that abdominal obesity is particularly dangerous because it is linked with the development of fat tissue around internal organs.  According to the National Institutes of Health, a waist size over 35 inches in women and over 40 inches in men are linked to poorer health.  This new study expands upon that information indicating that very large waist sizes are linked to an increased risk of death.

Of course, the most interesting part of this study is the fact that this increased risk of death with increased waist size was even seen in men and women with a normal body mass index.  Therefore, even if one has a healthy body weight for their height, an overly large waist can still negatively impact their health.  The exact reasons for this are currently unclear and will require further research.  This finding may also add fuel to the debate on whether body mass index or waist:hip ratio are better measures of overall health.  In either case, be sure to make waist size an important part of your weight loss or weight control strategies.

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Aim For A Lower Glycemic Index

The glycemic index measures the impact of a food on a person's blood sugar levels.  A food with a high glycemic index causes a rapid rise in blood sugar, while a low glycemic food will not.  Numerous research studies have reported that following an overall low glycemic diet appears to have a variety of health benefits.  In regards to obesity, some studies have suggested that a diet with a low glycemic index typically has a better nutritional profile and might help improve weight control.

A new obesity research study explored the impact of the dietary glycemic index on the body mass index (BMI) and waist size of children (6-11 years of age).  For this study, obesity researchers measured the body weight, waist size, and BMI of more than 3,700 Italian school children and asked their parents to fill out a food frequency questionnaire designed to measure the types and amounts of foods and drinks consumed during the previous year.  Based on the responses to the dietary questionnaire, the study investigators calculated the glycemic index and glycemic load of each child's diet as well as their nutrient intake.  The relationship between each child's dietary habits and body measurements were analyzed.  These obesity researchers reported that:

• Children grouped into the highest quarter of glycemic index measures had the highest body mass index and highest incidence of obesity with almost a third of these children being obese.
• Over 25% of the children in the top two glycemic index levels were considered overweight.
• An increasing glycemic index value was linked to an increase is waist size.
• A high glycemic index diet was linked to increased intake of energy, carbohydrates, and fiber and decreased intake of dietary fat.

Overall, the results of this new obesity research study showed that consuming a diet with an overall high glycemic index was linked to increased body weight, waist size, and obesity risk in children. These results emphasize the importance of avoiding an overall high glycemic index diet. Previous research has also suggested that following a low glycemic diet might be important for healthy weight management due to its ability to support normal blood sugar health and to suppress hunger.

Following an overall low glycemic diet does not necessarily mean avoiding all foods that have a high glycemic index.  In fact, some fruits (watermelon) and vegetables (some potatoes) have been reported to have a high glycemic index, but these can still be a nutritious part of an overall healthy diet.  Instead of trying to avoid all high glycemic index foods, a better approach would be to aim for a healthy balanced diet that includes plenty of low glycemic or medium glycemic index foods.  By doing this, even if you have the occasional high glycemic item, your overall diet is more likely to remain at a low or medium glycemic index level.  The Glycemic Index has a searchable database of foods and their glycemic index values, making it easier to aim for a lower glycemic diet.

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Snacking Linked to Reduced Obesity Risk In Children?

A new obesity study published in the American Journal of Clinical Nutrition reports that snacking is linked to a decreased risk of being overweight and a decreased risk of abdominal obesity.

Upon reading that, many of us are probably thinking that these results make no sense.  After all, wouldn't it make more sense that snacking would increase one's risk for obesity if for no other reason than snacking would increase the amount of calories consumed?  Apparently, the impact of snacking on obesity risk in children is understudied and the results have been inconsistent to date.  Some studies have reported that frequent snacking between meals increases obesity risk, while other studies suggest that consuming several small meals throughout the day instead of relying on 1-3 main meals per day helps with weight control.

This new study examined nutrition and body weight data from the National Health and Nutrition Examinaton Survey (NHANES) between 1999-2004.  For this study, teens were categorized based on the number of snacks they ate per day and their percent of total energy intake from snacks.  Differences in various weight measures between these groups were analyzed.  The study investigators reported:

• Increasing levels of snacking by teens was linked to lower body weights, reduced percentage of overweight or obesity, and smaller waist size in addition to reductions in other weight measures.
• The risk for overweight or obesity was reduced by about 60% in teens eating more than 4 snacks per day.
• Eating more than 4 snacks per day was also linked to about a 60% decreased risk for abdominal obesity.
• Similar results were observed when snacking was examined as a percentage of total dietary intake.  Consumption of snacks at a level greater than 20% of total energy was linked to reduced risk for overweight and abdominal obesity.  

These are both interesting and somewhat puzzling results that will probably continue to fuel the debate regarding snacking frequency in teens and weight control.  These inconsistencies are liable to be due to such things as the types of snacks consumed and whether beverages are included in a study's definition of snacking.  If the snacks being eaten are of poor nutritional quality (high in energy, low in nutrients), then snacking might have the potential to increase obesity risk.  In contrast, if the snacks are healthier and nutrient rich, then snacking might have weight management benefits.  This new study does not appear to mention if the types of snacks were determined.  Instead, this new study appears to be looking at snacking as a general eating pattern regardless of the types of snacks consumed. While nutritionists and other food researchers continue to explore the impact of snacking on weight management and obesity, it is best if we all choose healthy snack options.  This could be as simple as choosing fruits and vegetables for snacking or taking the time to look for snacks that have more protein and carbohydrates than fat content.

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Our Neighborhood Effects Our Obesity Risk

Obesity is a very complex health condition that can be effected by many factors.  While obesity is still considered the result of too many calories consumed and to little exercise, many things influence our eating and exercise habits.  One such factor to which most of us give very little thought is our physical environment.  Yet studies are starting to show that the neighborhoods in which we live might effect our obesity risk.

In one new obesity research study, investigators examined volunteers' perceptions of their environment in relation to body mass and exercise levels.  The researchers also investigated the effect of a light rail transit system on body weight and physical activity.  Information on body mass, obesity, and physical activity was collected both before and after the completion of a new commuter light rail transit system.  The results of this study showed that:

• A positive feeling about one's neighborhood was linked with a lower body mass index, a 15% decreased risk for obesity, and a greater likelihood of getting regular exercise.
• Use of the light rail transit commuter system was associated with a reduction in body mass index and an 81% decreased risk of becoming obese.

A second obesity study examined the effect of a person's food environment (closeness of restaurants, grocers, convenience stores, etc.) on body mass.   The study investigators reported that a higher number of restaurants within a 5-minute walk of one's house was associated with a higher body mass index.  Also, living close to supermarkets and grocery stores was linked to a lower body mass index when compared to living near a convenience store.

The results of these two new studies clearly suggest that our neighborhood environment can have a real impact on our body weight and risk for becoming obese.  Environments that encourage physical activity (e.g. walking to commuter systems, well lit, etc.) and provide availability of healthy food options appear to decrease obesity risk.  Improving neighborhood environments might be an important public policy approach to providing better health and well-being.

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Eat A Good Breakfast To Reduce Body Size

We've all probably heard that eating breakfast is an important part of a healthy weight management plan.  Research has suggested that eating a healthy breakfast reduces the risk for obesity, reduces overall daily calorie intake, and prevents overeating later in the day.  Despite the importance of a good breakfast, many of us choose to either eat a small, quick breakfast on the way out the door each morning or to skip breakfast entirely.

New research out of Australia, continues to show the benefit of eating a good breakfast on body weight and obesity risk.  For this research, the study investigators examined data from nearly 900 men and over 600 women that took part in three independent diet/nutrition surveys.  Analysis of the survey data showed that:

• Coffee consumption was associated with smaller breakfasts or skipping breakfast entirely.
• Consumption of breakfast was associated with eating cereals, bread, and fruit among other items.
• Breakfast size was inversely related to body mass index such that a larger breakfast predicted a lower body mass index.
• The impact of breakfast size on body mass index was only seen in men, not women.

This new research continues to show the importance of eating an adequate and healthy breakfast.   It is unclear why the benefit of breakfast size on body mass index was only seen in men and not women.  Nonetheless, previous research has shown that a healthy breakfast is important for everyone.

Aiming for nutrient-rich foods is the best approach to take when designing a healthy start to your day.  Nutrient-rich foods provide high levels of nutrients needed for overall health while keeping calorie levels lower.  Therefore, you can eat more at a lower calorie cost.  In contrast, energy-dense foods often provide little nutritional value, come with high calorie levels, and often don't keep your hunger at bay.  So choose nutrient-rich options like whole grain foods, fruits, and protein.  Even if you are in a hurry to get out the door, a breakfast smoothie rich in protein and fruit takes only a few minutes to blend and pour into a travel mug.  So make sure to take the time to whip together a healthy and nutritious breakfast and get your day off to a good start.

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Reducing Childhood Obesity By Eating Breakfast

The importance of eating breakfast is well understood in adults.  Research has suggested that eating a healthy breakfast reduces the risk for obesity, reduces overall daily calorie intake, and prevents overeating later in the day.  However, the impact of eating (or skipping) breakfast on childhood nutrition and obesity is less well understood.

Researchers from the Baylor College of Medicine used data from the National Health and Nutrition Examination Survey (NHANES) to examine the relationship between breakfast (skipping or type eaten) and childhood nutrition and obesity.  Data from NHANES was used to evaluate nutrient intakes, nutritional adequacy and body measures.  Multiple comparisons were made between (1) skipping breakfast, (2) eating ready-to-eat (RTE) cereal breakfasts, and (3) eating 'other' breakfasts.  Analysis of the NHANES data showed:

• 20% of children (ages 9-13) and 31.5% (ages 14-18) of teens skipped breakfast regularly
• About 36% of children and 25% of adolescents consumed RTE cereals for breakfast.
• Children and teens that ate RTE cereals for breakfast had higher intakes of carbohydrates, dietary fiber and micronutrients, while having lower intakes of fat and cholesterol compared to individuals who consumed other types of breakfast or who skipped breakfast.
• Nutritional adequacy scores were highest for individuals eating RTE cereals and lowest for individuals that did not eat breakfast.
• Body mass index and waist size were higher in children and teens that skipped breakfast.
• The incidence of obesity was highest in breakfast skippers.

The results of this data analysis are striking and stress the importance of breakfast for children and teens.   Overall, this study suggests that skipping breakfast leads to inadequate nutrient intake and increased risk for becoming overweight or obese.  One of the most striking parts of this study is the huge percent of children and teens who do not eat breakfast... 20-30% of children under 18 years of age!  In the vast majority of instances, this should be an easily modifiable habit.  Interestingly, the children eating ready-to-eat cereals appeared to have the best nutritional intake and least risk for obesity compared to children who skipped breakfast or ate other types of breakfast.  Ready-to-eat cereals are extremely convenient and don't take much time to eat before heading off to school.  However, it remains important to make healthy cereal choices if you decide to eat these cereals.  Aim for cereals made from whole grains and ones that are a good source of dietary fiber, vitamins, and minerals.  Avoid cereals with a lot of added sugar when possible.  Taking the time to make sure our children eat a healthy breakfast can have substantial impact on their overall health and well-being.

Weight management, whether it be losing weight or maintaining a healthy body weight, is an important part of a healthy lifestyle.  My easy diet plan is a simple and convenient way to support a healthy weight management program.