Ask the R.D.

Ask the R.D.

Posted: Friday, January 14, 2011 12:01 am
By: Dee Harwell, Special to The Press

Question:  What time of day should I eat to promote weight loss? 

Answer: You can eat at the wrong times. Eating at different times every day can make it difficult to tune in to your body’s hunger signals. Eat within two hours of waking up otherwise it can throw your metabolism out of whack. Try eating close to the same time daily. Plan ahead, too because we eat differently on weekends versus during the week.


Question: If  I know I am eating a special meal that I want to splurge shouldn’t I skip breakfast to save calories? 

Answer: Skipping your morning meal will lead you to overeat and take in too many total calories. Instead of doing without, simply keep your calorie count in check in the a.m. The right breakfast foods will affect significantly how satisfied you feel the rest of the day. For example, a breakfast bar may seem like a good choice, but its mega-dose of simple sugars will have you rummaging through the ‘fridge well before lunchtime. Instead, build a morning meal with a healthy balance of protein and carbs -so you’re not counting the seconds ‘til noon. 

Question:  What are some low calorie breakfast meals I can eat that are quick?

Answer: Try these breakfasts under 300 calories

1 cup High-fiber cereal (3g fiber) and 1 cup mixed berries (thawed, without sugar) and 1 cup skim milk = 260 calories

2 Whole-grain waffles and 4oz Low-fat fruit-flavored yogurt =259 calories

2 slices Reduced-calorie bread with 1 Tbsp almond butter and 2 slices turkey bacon = 240 calories

Simple Smoothie: ½ cup skim, 4oz low fat flavored yogurt (banana, berry, or strawberry) with ½ cup berries (thawed without sugar) = 236 calories  May use frozen berries and add couple of ice cubes and mix in blender for frozen drink.

1 cup Raisin Bran with 1 cup skim milk and 1 cup fresh fruit, diced = 225 calories

Cereal with Banana

¾ c Bran flakes, ¾ c skim milk and 1 small or ½ banana sliced = 212 calories

Breakfast Burrito: 2 egg whites scrambled, 1 Tbsp part skim mozzarella cheese, 2 Tbsp salsa, 1 whole wheat tortilla = 187 calories


Question: How come diet foods don’t taste good?

Answer: Texture is also key.  Many times our diet lacks variety and ‘crunchy’ foods. ”  If grilled chicken and steamed veggies are your mealtime staples, you’ll get bored eventually – and this is when dangerous binges can occur. Get creative in the kitchen with spices galore, quick and guiltless ways to really add great flavor. Aim for combinations of creamy, crunchy, and chewy – to keep your taste buds on their toes. Just keep in mind that “creamy,” “crunchy” and “chewy” also can mean additional calories that your waistline doesn’t need.


Question: I’ve been told not to drink my calories. What does that mean?

Answer: With the increasing lattes for breakfast and smoothies for lunch, many of us are drinking our calories away, and these beverages can leave you feeling dissatisfied. 

For more information contact Dee Harwell, Registered Dietician at or Amy Tuck, Coordinated School Health Coordinator at or 364-9945

 wcp 1/13/11



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