Tag Archives: salmon

A good breakfast can prevent unhealthy snacking

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Protein-rich breakfasts help prevent unhealthy snacking later on, according to US researchers.

Beef before 9am each day might seem like extreme breakfasting but according to new research eating exactly this kind of protein early in the day helps prevent snacking on high-fat and high-calorie foods in the evening.

Researchers from the department of nutrition and exercise physiology, University of Missouri, USA, studied 20 overweight or obese female study participants who either missed out breakfast altogether, had a normal-protein breakfast of cereal and milk, or a high-protein breakfast with eggs and lean beef.

All the breakfasts were the same in terms of calories (350), and fat, fibre, and sugar. Only the protein quantity was different with the high-protein breakfast packing 35 grams. A bowl of cereal with milk contains around 10g.

Blood samples were taken throughout the day and participants were asked questions about their appetites throughout the day too. There was also one brain scan done, just before dinner, to check for brain activity relating to reward-driven eating behaviour.

Traditional cooked breakfast

Traditional cooked breakfast

Those who had had the high-protein breakfast showed better satiety and also displayed less brain activity relating to food cravings. This group of women also snacked less on high-fat or high-calorie foods – compared to both of the other groups.


So the researchers say the data suggests that, while eating breakfast is always beneficial, eating a protein-rich breakfast is best for preventing food cravings later in the day. This would potentially make it easier to stick to a diet too.

Not sure how to add protein to your breakfast? The study participants had burritos, or egg-based waffles with apple sauce and a beef sausage patty.

The researchers say you could also try adding plain Greek yogurt, cottage cheese or ground pork loin to your breakfast. Salmon with eggs is a delicious and protein-rich way to start your day, and you can always add a spoonful of baked beans to your toast.

Finally, you could just breakfast European style with ham, salami and cheese on bread. We’re sorry to say, though, that bacon won’t cut it – most varieties contain more fat than protein.

Inflammation and diet

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So many diseases are linked to chronic inflammation so trying to address it by adjusting the way you live your life makes perfect sense.

But, while reducing stress, a known cause of inflammation, or preventing injury which also causes inflammation, can be difficult, changing your diet is not. Weight-loss is linked to the reduction of inflammation and, by eating certain foods, you can help reduce inflammation further. “I encourage people to focus on eating whole foods and foods that are high in fibre,” says Dr Lauren Whitt, of the UAB, USA.

If adding these foods to your diet seems too big an ask, don’t try to do it all at once, advises Whitt. “Take baby steps by incorporating leafy greens into a salad at lunch, or add a piece of whole fruit to your breakfast.” She suggests adding the following foods to your diet:

Citrus fruits. Vitamin C and E are essential antioxidants, and antioxidants are natural anti-inflammatories. A glass of juice is an obvious way to go, but you can also enjoy lemon chicken, fennel and orange salad, a generous squeeze of lime over fish, and it doesn’t have to be Christmas for you to enjoy cranberry sauce with turkey.

Fruit and vegetables

Fruit and vegetables

Dark, leafy greens. These are high in vitamin K, which helps reduce inflammation. Add a handful of fresh mustard greens or spinach leaves to a salad, finely chop kale or collards and sauté with garlic and onion as a side dish.


Tomatoes. Lycopene, the red pigment in tomatoes, is a potent antioxidant. Research from Cambridge University has also found that lycopene in the form of a supplement (Ateronon) can improve the flexibility of blood vessels by 50%. This also potentially helps relieve the effects of inflammation by improving circulation. Tomatoes are versatile – have one in a sandwich, cook slowly for tomato soup or a sauce with pasta, on your pizza, or with fish. Or make yourself a virgin Mary – all the ingredients of a bloody Mary without the vodka.

Wild salmon. A good source of omega-3 fatty acids. Omega 3 helps with circulation and cholesterol levels too. Delicious and easy to cook – steam it for a few minutes, grill it, wrap it up in pastry or pour a white sauce over it and bake it. Eat it with rice, potatoes or cold in a salad. Delicious!