MEAL SKIPPING LOWERS DIET QUALITY
MEAL SKIPPING LOWERS DIET QUALITY
by Julie Adams, RD
Skipping meals in order to cut calories is healthy, right? Not likely. A recent study published in the journal Public Health Nutrition reports that skipping meals cuts total calories, but also leads to greater intake of unhealthy, processed foods. These are the empty calories linked to weight gain, poor gut health and a higher risk of disease over time. The study analyzed over 23,000 U.S. adults from the National Health and Nutrition Examination Survey (NHANES) to understand if skipping breakfast and/or lunch would lead to one or more of the following:
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- Increase the number of calories consumed in the next meal
- Change the total daily calorie intake
- Change the quality of food choice and nutrients consumed
All three scenarios held true in ways that may be harmful to long term health. Breakfast skippers ate more at lunch. Lunch skippers ate more at dinner. People who skipped both breakfast and lunch ate four times more at dinner than the single meal skippers. Eating additional nutrient-dense foods at the following meal would be optimal, but that’s not what is happening. As total daily calorie intake declined, so did nutrient quality. Skipping breakfast or lunch reduced overall fruit, whole grain, and dairy intake. Skipping dinner reduced intake of vegetables and healthy proteins such as seafood, dairy, and legumes. Which foods made up the difference for all the missed berries, oatmeal, Greek yogurt, broccoli, lentils and salmon? Meal skippers tend to fill up on processed foods and refined grains that are high in sodium and low in fiber.
Take home message: Avoid skipping meals and prep a few easy-to-grab breakfast or lunch items to help meet your nutrient needs and stave off late-day cravings for refined carbs. Get started with this easy and delicious overnight oats recipe:
Cinnamon Roll Overnight Oats
Ingredients:
- Overnight Oats 1/2 cup regular rolled oats
- ~6-ounce carton Chobani less-sugar or Oikios Triple Zero Vanilla Greek yogurt
- 1/2 cup fat-free milk of choice
- 1 Tbsp chia seeds
- 3/4 Tbsp pure maple syrup
- 1/2 tsp ground cinnamon
Optional Cream Cheese Frosting Topper, or simply add diced apples or pears tossed with cinnamon
- 1 Tbsp reduced-fat cream cheese (Neufchatel), softened (1/2 ounce)
- 1 tsp maple syrup
- 1/8 tsp vanilla
- 1/4 tsp fat-free milk
Directions:
Stir together the overnight oats ingredients, cover and refrigerate for 8 hours or overnight. Top with diced fruit or optional cream cheese topper, if desired.
If you are interested in improving your meal pattern and composition, our Registered Dietitians can help you develop a customized plan. Schedule your appointment today by contacting us at 224-407-4400 or at www.compgihealth.com.