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Breakfast & Lunch Choices... How Do You Score?



By Dr. Jonny Bowden

Which is a healthier meal choice for breakfast?

  • Meal #1: Low-fat blueberry muffin and an orange juice
  • Meal #2: Cheese and veggie omelet with chicken sausage and a half of a grapefruit

Meal #2 is the winner by a landslide!

First of all, Meal #1 is about 95% carbohydrates, and quick-digesting, insulin-spiking carbs at that.

Meal #1 is bad because you need to strike a much better balance of carbs, protein and fats. And there is NOTHING remotely healthy about a low-fat blueberry muffin! Usually, they are made mostly of sugar and refined wheat flour (which breaks down just as fast as sugar in your body). It's just junk food labeled as "low fat." And low-fat doesn't mean healthy.

Meal #1 will be sure to promote fat storage via the insulin surge you would get from this meal, and would also leave you starving again about an hour later.

Meal #2, on the other hand, provides a huge diversity of vitamins, minerals and trace nutrients, as well as an excellent balance of quality protein, healthy carbs and necessary fats to keep your appetite satisfied and body and mind functioning properly. Also, don't forget that whole eggs are healthier than egg whites!

Which is a healthier meal choice for lunch?

  • Meal #1: Tossed salad with breaded chicken breast
  • Meal #2: Roast beef and swiss sandwich with tomato on whole grain bread

At first glance, it might seem to be a toss up. The seemingly healthy word "salad" might even fool you into believing that meal #1 is healthier.

Well, Meal #2 is the easy winner here.


Well, because of the word "breaded" in front of the chicken breast in Meal #1.

"Breaded" almost always means deep fried in deadly, artery-clogging, belly-fattening hydrogenated oils (trans fats), which have been implicated recently as THE main culprit in heart disease and many other degenerative diseases. Unless the breaded chicken specifically says "baked" or you baked it yourself, you can guarantee that it is deep fried in nasty hydrogenated oils. If you understood the full story about what these artificially produced industrial trans fats do to you internally, you would never even be able to take another bite of something deep fried.

On the other hand, Meal #2 is made up of mostly wholesome nourishing real food – real meat, real cheese, real tomato, real grains; no industrially produced oil, artificially altered under high heat, high pressure, flushed with hexane solvents, deodorants and bleaching chemicals like the oil that is soaked into that breaded chicken breast.

The only areas for improvement on Meal #2 is if you can find grass-fed beef and use sprouted grain bread. Sprouted grain breads have some nutritional benefits over just plain "whole grain" breads.

Also beware of whole grain breads that aren't 100% whole grain. Some companies label their bread whole grain, but the first ingredient might still be refined wheat flour (which is a no-no if you want to lose fat).

I hope you enjoyed these quizzes and hopefully they will help you to make more informed and healthier food decisions.

For more detailed information on...

  • meal balancing
  • the insulin process
  • healthy fats
  • healthy carbs
  • problems with trans fats
  • nutritional strategies that will make you lean and mean

... please visit www.jonnybowden.com!

How do your daily food choices compare?

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