MOTHER'S DAY BRUNCH: GIVE MOM THE GIFT OF GOOD HEALTH SAY BOSTON UNIVERSITY NUTRITION EXPERTS
(PRWEB) May 4, 2003 -
Mother's Day breakfast or brunch doesn't have to be an occasion to compromise good nutritional habits, warn Boston University nutritionists.
According to experts, consuming large portions of high calorie, low nutrient foods at these meals may derail even the healthiest eater. The popular Mother's Day restaurant buffets are especially challenging because they typically offer so many high calorie, high fat food choices.
"The buffet line may be long on too many high calorie foods and short on selections that are kind to mom's waist," explains Joan Salge Blake, MS, RD, LDN, a nutrition professor at Sargent College at of Health and Rehabilitation Sciences.
"This can leave health conscious consumers searching desperately for a colorful berry or two," adds Dr. Paula Quatromoni, a nutrition professor at Sargent College and researcher at the Framingham Study.
In addition to choosing healthy foods, watching portion sizes is also important, say Sargent College experts.
"Just one oversized blueberry muffin could pack as much as 490 calories, 17 grams of fat, and 6 grams of heart-unhealthy saturated fat," explains Salge Blake. "That's almost 25% of the calories many moms need daily, and you have not yet counted the calories in the latte."
"But if Mom adds a cheese omelet to that blueberry muffin and latte she will be getting a total of approximately 1000, calories, 53 g of fat and 23 g of saturated fat," adds Dr. Robbie Durschlag, a nutrition professor at Sargent College. "In one swing through the buffet line, she has eaten half of her daily calories, 75% of her fat allowance and 115% of her saturated fat allowance."
"Remember, most moms should be eating about 2000 calories or less, per day. This means no more than approximately 70 g of fat, and a maximum of 20 g of heart-unhealthy saturated fat per day."
There are ways to show mom you care about her health and still celebrate Mother's Day, say experts.
"Mother's Day is the perfect opportunity to support mom in her ongoing efforts to eat a healthy diet," suggests Dr. Quatromoni. "With a national epidemic of overweight, it's time to make healthy eating a priority and to help women fit good nutrition into their every day lifestyles. Our research has shown that women who regularly choose sweets, soda, and other high calorie foods that lack essential nutrients, are more likely to gain weight over time."
"Making breakfast or brunch at home will not only make it much easier to control how many calories you and Mom consume," says Salge Blake, "but you could make enough for a repeat performance on Monday morning. Mom could start her week eating another special, healthy breakfast."
"Don't forget to plan a special Mother's Day walk," encourages Dr. Quatromoni. "Exercising together provides a wonderful opportunity to talk with mom one-on-one. Exercise is crucial for promoting wellness and will help to offset those few small indulgences that you allow yourself on this day of celebration."
If you are preparing breakfast or brunch at home, Sargent College nutritionists recommend these foods:
Fruit Salad:
Indulge Mom's sweet tooth with nature's own candy. Strawberries and oranges pack lots of fiber and vitamin C, pineapple has vitamin A, and cantaloupe and bananas are great sources of potassium. Add a dollop of yogurt for a tangy topping.
Lowfat Muffins and Breads:
Substitute applesauce, baby food carrots, or yogurt for some of the cooking oil in your favorite muffin recipe to get moist, delicious muffins with less calories. The fiber in whole grain muffins will help fill Mom up and prevent her from overeating. Also, try muffin and bread recipes that add nutrient-rich fruit like orange, blueberries, and apples or tasty veggies like zucchini or carrots.
See Joan Salge Blake's recipes for: Blueberry Orange Muffins, Carrot Raisin Bread, and Apple Spice Muffins at http://people. bu. edu/salge (http://people. bu. edu/salge).
Veggie Omelets:
Toss in tomatoes, green peppers, and broccoli to maximize the nutritional benefits of this breakfast classic. Spray the pan with a fat-free spray or use olive oil to season the pan instead of butter. Use only one whole egg mixed together with an egg white or two to cut the cholesterol content; or try an egg substitute. Use reduced-fat cheese.
Try Pizza For Breakfast:
A fruit and yogurt pizza served on an oatmeal crust will make mom healthy and happy.
If you are eating out, Sargent College experts recommend watching portion sizes and trying to go easy with these classic brunch foods:
Caesar salad soaked with dressing and coated in Parmesan cheese: Hold the Caesar dressing and ask for a lower fat salad dressing instead.
Cheese blintzes smothered in fruit compote: Try a crepe with fresh fruit instead.
Rice pudding, cheesecake, & chocolate mousse topped with whipped cream: Ask for a fresh fruit cup topped with a fruit sorbet instead.
All-butter pound cake topped with chocolate frosting: Order an angel food cake with a drizzle of a chocolate sauce.
Pastries doused with icing and cheese filling, and buttery croissants: Search for a bran muffin or a whole grain bagel, then cut it in half and share it with your mom.
Mother's Day is Sunday, May 11, 2003.
Boston University's Sargent College of Health and Rehabilitation Sciences is an institution of higher education and research whose premier academic programs prepare dynamic health care professionals and whose research and leadership in the health and rehabilitation sciences is actively shaping health care. For more information about Sargent College and to learn about their degree programs in physical therapy, occupational therapy, communication disorders, health sciences, athletic training, nutrition, and rehabilitation counseling, visit http://www. bu. edu/sargent (http://www. bu. edu/sargent).
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