QUICK NUTRITION QUIZ – How do Your Breakfast and Lunch Food Choices Stand Up to the Test?

February 3, 2011

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Which is a healthier meal choice for breakfast?

Meal #1: a low-fat blueberry muffin and an orange juice
Meal #2: a cheese omelet with Canadian bacon and a grapefruit

Meal #2 is the winner by a landslide! First of all, Meal #1 is about 95% carbohydrates; and quick digesting, insulin spiking carbs at that. Now don’t get me wrong, I have nothing against carbs, and I have a whole lot against all of the bull-crap extreme low-carb fad diets that are so popular (and worthless) these days. Meal #1 is bad because you need to strike a much better balance of carbs, protein, and fats.

Meal #1 will be sure to promote fat storage via the insulin surge you would get from this meal, and would also leave you starving again about an hour later. Meal #2, on the other hand, provides a diversity of vitamins, minerals, and trace nutrients, as well as an excellent balance of quality protein, healthy carbs, and necessary fats to keep your appetite satisfied and body and mind functioning properly.

Which is a healthier meal choice for lunch?

Meal #1: a tossed salad with breaded chicken breast
Meal #2: a roast beef and swiss sandwich with tomato on whole grain bread

At first glance, it might seem to be a toss up. The seemingly healthy word “salad” might even fool you into believing that meal #1 is healthier. Well, meal #2 is the easy winner here. Why?

Well, because of the word “breaded” in front of the chicken breast in meal #1. “Breaded” almost always means deep fried in deadly artery clogging, belly fattening hydrogenated oils (trans fats), which have been implicated recently as THE main culprit in heart disease and many other degenerative diseases. Unless the breaded chicken specifically says “baked” or you baked it yourself, you can guarantee that it is deep fried in nasty hydrogenated oils.

If you understood the full story about what these artificially produced industrial trans fats do to you internally, you would never even be able to take another bite of something deep fried. On the other hand, meal #2 is made up of wholesome nourishing real food – real meat, real cheese, real tomato, real grains; no industrially produced oil artificially altered under high heat, high pressure, flushed with hexane solvents, deodorants, and bleaching chemicals like the oil that is soaked into that breaded chicken breast.

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