Pop Quiz: What is the one thing Chronic Kidney Disease (CKD) patients can do 100% on their own to prevent weight gain, boost short-term memory, improve energy, lower their risk of Type II Diabetes, and even make them happier? Time is up, the answer is: Choose the right foods for breakfast! While the benefits of eating breakfast are well-known, "In general, a healthy breakfast contains protein, fruits, whole grains, or vegetables," says Nutritionist Ruth Frechman. Typically, you want to include foods from at least three of these groups.
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I know what you are thinking, "Great! Eat a balanced breakfast. Tell me something new." Well let's go a step deeper and talk portion size. When you go into the kitchen and whip something up, most people will make food and serve it based upon what they feel like eating that day. The specific portion sizes will depend on your age, activity, and diet goals, but as a general guideline your "plate" should consist of about 25% protein, 25% carbohydrates, and 50% fruits and/or vegetables, says Frechman. Take a moment and write that down in a place you can reference it later.
You should not eat breakfast until you are legitimately hungry. "If you force yourself to eat at 7 a.m. when you're not hungry, chances are you are going to gain weight." Let's go even a step further and highlight the foods you will want to consider eating.
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Eggs: One egg carries around 70 calories and packs 6 grams of protein. Before you toss the yolk, remember that the yellowish center is where most of the nutrients are found. The yolk is a good source of lutein, a vitamin that promotes eye health. Poached Egg Benedicts and boiled eggs are a great way to get the good proteins found in eggs while minimizing unhealthy saturated fat and bad cholesterol.
Oatmeal: Breakfast happens to be the easiest time to get in heart healthy fiber from whole grain cereal and oats which can help lower blood pressure and cholesterol. If you're watching your weight, you want to stay away from whole-grain cereals with added sugar because those pack a lot of extra calories.
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Fruit: Berries, apples, pineapples or pears are all good fruit choices in the morning. Blueberries, for example, are high in antioxidants while strawberries are loaded with vitamin C. Fruits you should avoid include grapefruit, star fruit, and banana. If you want something quick, grab an apple.
Smoothies: Typically we recommend limiting smoothies because it can interfere with your fluid intake count. However, from time-to-time if you want to have a smoothie, make sure you talk to your Dietitian so that it is planned and accounted for in your diet. You can add a base of yogurt for protein and fresh or frozen fruit, like strawberries, for sweetness. If you do not like eating your vegetables with dinner, this blended drink is an easy way to sneak veggies such as cauliflower or cucumbers into your diet. They're alright to have once in a while, but not on a regular basis.
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Drinks: Coffee has received a bad rap over the years, but long-term medical studies are now tipping in favor of the caffeinated beverage. As long as you are not exceeding your fluid intake and it is alright with your Dietitian, there is nothing wrong with drinking coffee. Also, try drinking 100% cranberry juice to improve blood pressure and limit blood clotting.
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One more thing, avoid bacon, sausage, hash browns, processed cheese, biscuits with gravy, or granola bars because most of these foods either contain a lot of saturated fat or are high in sugar. Hopefully this was not just the basic, "Breakfast is the most important meal of the day" article, and instead you really got a good understanding of how you can craft a healthy breakfast for yourself. That is ultimately why we provide you daily information, to teach those with CKD how to better manage their condition.
Recommended Reading: Fight Kidney Disease & Diabetes - E-Book
If you are interested in a full grocery and pantry list that outlines what specific foods you should choose to eat, they are listed in our Fight Kidney Disease and Diabetes book, along with 20 expert recipe choices, on sale for $5.00 in celebration of National Kidney Month.
Most Popular Stories:
Spector, Dina. "Here's What You Should Really Be Eating For Breakfast." Business Insider. Business Insider, Inc.
"Fruits & Vegetables for Kidney Patients." LIVESTRONG.COM.
"Diet - Chronic Kidney Disease: MedlinePlus Medical Encyclopedia." U.S National Library of Medicine.