FALL RIVER — It’s OK to say yes to eggs. But bacon? Sausage? Ham?
How about waffles, Pop-Tarts and hash browns?
Breakfast comes in many forms. And many are bad for you. Sorry. That’s straight from a dietician.
Think about it.
Muffins, which are basically cake, are considered breakfast, as are lots of other high sugar, gooey, frosting-laden treats, like cinnamon rolls, scones, danishes, sweet breads and doughnuts.
Then there are the meats, glistening with saturated fat and accompanied by sodium and, oftentimes, nitrates.
“Bacon is not part of a healthy diet,” said Pamela Bermudez, a registered dietician and certified diabetes educator at the HealthFirst Family Care Center.
One slice of bacon (and who eats just one?) has about 45 calories, 3 grams of fat, 190 mg of sodium, and no fiber. Multiply that by the usual three slices.
“It doesn’t even look healthy,” said Linda Medeiros, HealthFirst clinical director.
The Herald News asked HealthFirst for a little guidance when it comes to eating a healthy breakfast. And, if there was any room for bacon. Or how about that sausage?
“Same as bacon,” Bermudez said. “It’s the salt and fat.”
Fat and salt, as well as sugar, can lead to weight gain and health concerns like high blood pressure, high cholesterol, and diabetes. The National Cancer Institute has shown a relationship between obesity and certain cancers, like breast, kidney, and thyroid, to name a few.
Bermudez said there’s a lot of confusion about what’s actually healthy. In trying to cut carbohydrates, skinny-hopefuls often substitute foods that are much less healthy.
“Eat some real food,” Bermuduz advised. “Low-carb should mean less refined starches and sugars.”
Eating a low carbohydrate diet can still include bread, but think whole grain, and that goes for English muffins, waffles and pancakes, too.
The National Department of Agriculture suggests that eating whole grains can reduce cholesterol, lower a person’s risk for heart disease, help with losing weight, and can even ease constipation. Whole grains contain fiber and lots of important vitamins and minerals.
“It’s not the healthy carbs people are eating that are the problem,” Bermudez said.
Bermudez said oatmeal is a great choice, as are whole grain light English muffins or waffles spread with peanut butter. Add some berries or an apple.
“Any berries are good for you,” she said.
Another good pick is whole grain toast and a hard boiled egg.
A breakfast sandwich can be made with egg and a few slices of avocado for a dose of healthy fat.
If you like yogurt for breakfast, throw in a handful of nuts, or use the yogurt to whip up a fruit smoothie.
If you like juice with your breakfast, drink 4 ounces.
“Remember Grandma’s orange juice glasses?” Bermudez reminded us.
If you do like to have a more “traditional” American breakfast occasionally, Bermudez said low-sodium ham is a better choice that some other breakfast meats. Potatoes are OK too.
“Potatoes can be part of a healthy diet,” she said.
Half a potato cooked in olive oil is OK. But remember, “home fries don’t count as a vegetable,” Bermudez said, referring to the type served up in restaurants, likely fried in unhealthy oils and heavily salted.
If you do salt your eggs (or anything for that matter) use kosher salt. Bermudez said the grains are larger so people tend to use less.
“Keep it simple,” she advised.
And coffee? Can we still have coffee?
“Coffee does have antioxidants, both regular and decaf,” Bermudez said.
Those with questions about eating healthy should contact Bermudez at 774-627-1285. HealthFirst, 387 Quarry St., offers nutrition guidance whether or not you’re a patient of the center.
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