PUMP UP MY BREAKFAST
Our registered dietician gives Mayor John Tory’s breakfast a makeover,
We asked the mayor’s office to describe John Tory’s regular breakfast for us. The answer came back: it depends on his location. If he’s out, he has a cup of black coffee, and scrambled egg whites with half a tomato and a sausage. We set out to improve the mayor’s breakfast.
I’m guessing Tory’s day is filled with numerous meetings and events . . . with tempting treats to match. To resist those temptations, it is important to eat a satiating and nutritious breakfast.
I have a few recommendations for the usual away-from-home breakfast. First (maybe surprisingly) add more high-quality carbohydrates. Research has shown that a low carbohydrate breakfast can make it difficult to focus in the morning, since the brain requires glucose (which comes from carbohydrates) to function. No mayor should risk starting the day with a cloudy mind.
Increasing the amount of high quality carbohydrates will also add fibre to the meal, which will aid in satiation and get the system moving. No need to rely on coffee for this!
Lastly, ditch the processed meat and get protein and fat from more wholesome sources.
Swap egg whites for an omelette made with whole eggs. Current research indicates that the effect of egg consumption on blood cholesterol is minimal, if eaten in moderation. Egg yolk is nutritious. It contains half of an egg’s protein along with fat soluble nutrients.
Choose an omelette with vegetables scrambled into it: green peppers, onions, mushrooms and tomatoes. This will increase the fibre content of the meal and provide healthy micronutrients and phytochemicals such as lycopene, which can benefit heart health and boost the body’s natural antioxidants.
Add a small bowl of fruit for some healthy carbohydrates and more fibre. Eliminating the sausage will get rid of 900 mg of sodium and nitrates, which could increase the risk for chronic disease and cancer.