Purdue researchers found that the feeling of fullness was greatest and most sustained throughout the day when the additional protein, from eggs and lean Canadian bacon, was eaten at breakfast -- versus lunch or dinner.

A Closer Look at the Study

The study included overweight or obese men who ate a reduced calorie diet. The diet consisted of two variations of protein intakes, both which were within federal nutrition recommendations: normal protein intake (11-14 percent of calories) or increased protein (18-25 percent of calories). The researchers tested the effect of consuming the additional protein at specific meals — breakfast, lunch or dinner — or spaced evenly throughout the day.

Purdue researchers found that the feeling of fullness was greatest and most sustained throughout the day when the additional protein, from eggs and lean Canadian bacon, was eaten at breakfast — versus lunch or dinner.

Additional Research

This study adds to a growing body of research on the benefits of eating high-quality protein for weight management. Recent research provides further evidence to support the findings of this study:

– A study published online last month in the International Journal of Obesity found that eating two eggs for breakfast, as part of a reduced-calorie diet, helped overweight adults lose more weight and feel more energetic than those who ate a bagel breakfast of equal calories (ii).

– A Purdue University study published in a 2007 issue of Obesity, a scientific journal, revealed that a calorie-restricted diet with additional protein resulted in retained post-meal feelings of fullness and improved overall mood. The same study also found that a higher level of protein intake was more effective in maintaining lean body mass during weight loss (iii).

Making the Most of Breakfast

The authors of the British Journal of Nutrition study note that most Americans typically consume a relatively small amount of protein at breakfast — only about 15 percent of their total daily protein intake.

Additionally, consumer research by the International Food Information Council shows that 92 percent of Americans cite breakfast as the most important meal of the day, however less than half (46 percent) eat breakfast seven days per week (iv).

“It strikes me that there is a real opportunity to increase protein intake at breakfast to see a meaningful impact on people’s weight loss efforts,” said Keith Ayoob, EdD, RD, FADA, a nutritionist and associate professor of pediatrics at the Albert Einstein College of Medicine. “Many people are caught in a boring breakfast rut, or say they simply don’t have enough time to eat in the morning, but with a little planning, breakfast can easily be one of the most fulfilling meals of the day.”

Ayoob provides the following tips for easy, high-quality protein based breakfasts:

– Cook Once, Eat Twice: Use last night’s leftover vegetables as fillings for an easy-to-prepare omelet ready to eat in less than two minutes. In addition to the leftovers, fill the omelet with lean Canadian bacon and low-fat cheese for additional flavor and protein punch.

– Wake Up Right: Start the day off right with a balanced breakfast that pairs high-quality protein, like yogurt or low-fat dairy, with healthy carbohydrates, such as those found in fruits, vegetables and whole grains.

– On The Go: For a breakfast meal you can take with you in the morning, try a wrap! Add lean Canadian bacon and low-fat cheese and any other preferred toppings to scrambled eggs, and then spoon into a warm whole wheat tortilla. Fold the tortilla, cut it in half and take it to go.

– Family Fun: Make breakfast fun for the whole family by serving up creative dishes, like green eggs and ham. Simply add spinach to scrambled eggs and serve with ham for a fun and easy dish that the whole family can help prepare.

About the American Egg Board (AEB)

AEB is the U.S. egg producer’s link to the consumer in communicating the value of The incredible edible egg(TM) and is funded from a national legislative checkoff on all egg production from companies with greater than 75,000 layers, in the continental United States. The board consists of 18 members and 18 alternates from all regions of the country who are appointed by the Secretary of Agriculture. The AEB staff carries out the programs under the board direction. AEB is located in Park Ridge, Ill. Visit http://www.incredibleegg.org for more information.

About the Egg Nutrition Center (ENC)

The Egg Nutrition Center (ENC) is the health education and research center of the American Egg Board. Established in 1979, ENC provides science-based information to health promotion agencies, physicians, dietitians, nutritional scientists, media and consumers on issues related to egg nutrition and the role of eggs in the American diet. ENC is located in Washington, DC. Visit http://www.enc-online.org for more information.

About the National Pork Board

The National Pork Board has responsibility for Checkoff-funded research, promotion and consumer information projects and for communicating with pork producers and the public. Through a legislative national Pork Checkoff, pork producers invest $0.40 for each $100 value of hogs sold. The Pork Checkoff funds national and state programs in nutrition research, promotion, consumer information, export market promotion, production improvement, technology, swine health, pork safety and environmental management. Visit http://www.TheOtherWhiteMeat.com for more information.

i. Leidi HJ, et al. Increased dietary protein consumed at breakfast
leads to an initial and sustained feeling of fullness during energy
restriction compared to other meal times. British J of Nutr,
published online on September 2008.
ii. Vanderwal JS, et al. Egg breakfast enhances weight loss. Int J of
Obesity, published online on August 5, 2008.
iii. Leidy H, Carnell N, Mattes R, Campbell W. Higher protein intake
preserves lean mass and satiety with weight loss in pre-obese and
obese women. Obes Res. 2007;15:421-429.
iv. International Food Information Council. 2008 Food & Health Survey:
Consumer Attitudes toward Food, Nutrition & Health. Published online
at: http://www.ific.org/research/foodandhealthsurvey.cfm

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• Osteoporosis Awareness and Prevention Month advice for lactose intolerant, dieters on getting enough calcium

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Study reveals higher protein breakfast may help dieters stay on track

“I’m lactose intolerant, but I’m also at an increased risk for osteoporotic fractures not only because I completely stopped consuming dairy at age 12, but also because of scoliosis because it causes uneven pressure on the vertebrae,” says Carolyn Shelby, a contributor to the Spine-health.com Blog. “All of the information I see in the media focuses on prevention through drinking more milk, and I just cannot drink milk… or eat most cheeses… or have ice cream. Even though I can’t consume dairy in the quantities I should, I still want to prevent bone loss and I want to avoid becoming C-shaped.”

In addition to people who are lactose intolerant, many dieters are choosing to cut back on dairy because it adds extra calories and fat to meals. Dieters, especially those who increase their intake of protein (specifically meat) to replace carbohydrates, are risking more than not consuming enough calcium; their high protein diet actually prevents the absorption of calcium, so what they do consume isn’t doing as much good as it could.

Spine-Health.com offers the following tips for people who want to prevent bone loss and osteoporosis, but are unable or unwilling to increase the amount of dairy products in their diet:

1. Stop drinking soda or pop. High phosphate levels in the blood (which can be caused by consuming large quantities of pop) leach calcium from your bones and prevent the absorption of new calcium.
2. Get enough Vitamin D. Calcium is absorbed by the body and used only when there is enough vitamin D in your system. A balanced diet should provide an adequate supply of vitamin D from sources such as eggs and liver. Sunlight also helps the body naturally absorb vitamin D, and with enough exposure to the sun, additional food sources may not be necessary.
3. Eat your beans (baked). One cup of baked beans has 154mg calcium (remember the target is 1,200mgs/day).
4. Canned Salmon. Three ounces of canned salmon contain 181mg calcium. Salmon also is an excellent source of omega-3 fatty acids.
5. Calcium fortified foods. Many foods are now calcium-fortified. You can find calcium fortified soy milk, almond milk, rice milk, orange juice, cranberry juice, breakfast cereals, breakfast bars at almost every grocery store.
   • An 8oz glass of calcium-fortified orange juice provides about 300mg of calcium – which is about the same as a single serving of milk.
   • One cup of calcium fortified soy milk has nearly 300mgs of calcium and can be used over calcium fortified cereal — two great sources of calcium in one meal.
6. Oatmeal isn’t just for breakfast. One cup of oatmeal not only provides 100–150mg of calcium, it is also a versatile add-in to many other foods and can be used to increase the calcium quotient in breakfast cereal, added to yogurt, or even mixed in with favorite baking recipes.
7. Eat spinach, broccoli and dark green leafy vegetables. Kale, parsley, broccoli, spinach and other dark green leafy veggies each provide about 100mgs of calcium per serving. In addition to just making an effort to eat your greens, you can also try substituting raw spinach for iceberg lettuce on your sandwiches and in your salads.
8. Eat Nuts. Almonds and brazils nuts contain about 100mgs of calcium per serving and are both recommended snacks for people on low carb diets.
9. Drink your latte. A Starbucks Grande latte provides almost half the daily calcium needs. Lactose intolerant coffee lovers can have their lattes made w/ soy instead of cow milk.
10. Take an Over-the-Counter Calcium Supplement. You can add a calcium supplement like Os-Cal® or even Tums® to your daily routine to make up the calcium gap. Word of caution… Just because a single Tums has 200mgs of calcium doesn’t mean you can take 5 a day to meet your RDA. It is ultimately and primarily an antacid, not a calcium supplement, and as such it can have a detrimental effect on your digestive system if taken long term.

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