Kati Burton, MS, RDN
July, 2022
Inspiration: “Eat breakfast like a king; lunch like a prince; dinner like a pauper.”—Adelle Davis, American Author and Nutritionist (1954)(1)
On my daily walks, I’ll often put an expert in my ears and try to learn something new. Podcasts have been a helpful way to stay abreast of important nutrition and lifestyle information as I stray further from my university days. Living well for longer continues to be a top subject in my listening cue. Fascinated by the centenarians that make up the Blue Zones Project(2) (communities around the world that carry the largest population of people currently living to 100 years old!), I often listen to interviews that feature scientists and researchers who study this uncommon occurrence. The question of how to “conquer the disease of death,” is so hot right now that I often feel a bit smug about the topic. This inevitability is something to embrace to inspire gratitude in our day to day. As they say, we are not getting out of here alive, my friends! The one thing I can agree with, however, is that our lives CAN be improved and potentially lengthened when we consider nutrition daily. We often talk about where food comes from and what it is made of, but what about when it is eaten?
During a recent listen on this topic with a “longevity” expert,(3) I was reminded of a quote from 1954 that I had heard while getting my degree in nutrition:
“Eat breakfast like a king; lunch like a prince; dinner like a pauper.”
One of the original nutritionists, Adelle Davis, reminded us that eating well in the morning gives us a boost of metabolism, important for weight maintenance and loss, and may even improve our mood and cognitive functioning on the day to day and throughout our lives. While some of Davis’s book is outdated (among much of nutrition science from the 1950s!), the premise is still the same. Eat simply-prepared meals from a handful of plants and animals, and try to eat less as the day progresses.
Here are just a few reasons why eating within a couple hours of waking is a good idea:
Metabolism slows while we sleep. Eating even a small meal boosts our metabolism, which can help maintain weight.
Our first meal of the day literally breaks our fast. When we eat and restore blood sugar, it may help us concentrate better, improve mood, and reinvigorate the brain.
We often run short of fiber throughout the day. The morning meal is often full of fruit, whole grain cereals, nuts, seeds, beans, and vegetables, all high-fiber foods helpful for bowel health.
Self-proclaimed “non-breakfast eater?” No worries! We know that longer fasting periods work better for some people and may even be helpful to maintain health as we age. You may even feel that you are not hungry first thing in the morning. This is OK. Go for a walk, drink your coffee or tea, and call your first meal of the day what it is: a good opportunity to enjoy a meal, whenever it happens!
What should the first meal of the day look like?
Vitamins, minerals, probiotics, and fiber are most heavily consumed in whole grain and fortified cereals, yogurt and other dairy and non-dairy products, eggs, berries, and green vegetables, all good offerings for the first meal of the day. Even a simple breakfast of whole grain toast, scrambled eggs, and a piece of fruit can bring in 18 grams of protein, 8 grams of fiber*, and a considerable number of vitamins and minerals required to maintain homeostasis. A simple meal that packs a punch!
*Recommended daily fiber intake: around 30 grams per day
Help! I need some recipes.
Feel a little short on time in the morning? Try these make-ahead recipes and eat cold or heat and eat!
Mushroom and Herb Egg Muffins (5)
Ingredients:
1 tbsp ghee or butter, melted
15 cremini mushrooms, sliced (or any other mushroom you prefer!)
2 tbsp chives, finely chopped
2 tbsp basil leaves, finely chopped
1/2 tsp sea salt, divided
8 eggs
1/4 cup water
Instructions:
Preheat the oven to 350ºF and lightly brush the muffin pan cups with some of the melted butter or ghee.
Add the remaining butter or ghee to a large pan over medium heat. Add the mushrooms and cook for five to seven minutes until softened. Finally, add the chives, basil, and half of the salt to the pan and stir to combine. Divide the mushrooms between the cups of the prepared muffin tin.
Add the eggs, water, and remaining salt to a mixing bowl and whisk well. Pour the egg mixture into the muffin cups.
Bake for 15 to 18 minutes until the egg is firm to the touch and just brown around the edges. Let the egg muffins cool slightly before removing them from the pan. Enjoy!
Tips: Muffins can be refrigerated in an airtight container for up to three days. Olive or avocado oil can be used as a substitute for butter or ghee. If you would like more flavor or have them lying around, add more herbs or greens!
Gluten-Free Quiche with Almond Crust (6)
Ingredients:
For the gluten free almond crust
2 cups almond flour
3 cloves garlic, minced
1 tablespoon minced fresh thyme
½ teaspoon fine sea salt
Pinch of fresh ground black pepper
Pinch of crushed red pepper flakes
⅓ cup olive oil
For the quiche filling
1 tablespoon olive oil
3 shallots, minced (about ½ cup)
3 cloves garlic, minced
2 cups roughly chopped greens: spinach, chard or mustard greens
¼ cup dry white wine
½ cup whole milk
4 eggs
½ cup grated Gruyere cheese
Generous pinch of freshly grated nutmeg
1 teaspoon fine sea salt
Pinch of freshly ground black pepper
Instructions:
Place a rack in the center of the oven. Preheat the oven to 400F. Grease a 9-inch tart pan or pie plate with oil.
Make the crust: In a large bowl, whisk together the almond flour, garlic, thyme, salt, black pepper, and red pepper flakes. Stir in the oil and 4 teaspoons water. Mix until well combined. Press the dough into the pie plate, making sure it goes at least 1 ¼ inches up the sides. Bake until the crust is lightly golden and firm to the touch, about 15 minutes.
Meanwhile, prepare the filling: In a large cast-iron skillet, heat the oil over medium. Add the shallots and garlic and cook, stirring often, until the pieces are translucent and fragrant, about 5 minutes. Add the greens and continue to cook until they begin to wilt a bit. Add the wine and continue to cook until the moisture evaporates. Remove the veggies from the heat and set them aside.
In a large bowl, whisk together the milk, eggs, cheese, nutmeg, salt, and pepper. Add the cooked veggies and stir well. Pour the egg mixture into the prebaked crust and bake until the crust is deep golden brown and the center of the quiche is set, 30 to 35 minutes. If the edges of the crust begin to brown too quickly, place tin foil around the edges of the pan to prevent burning. Allow the quiche to cool for a few minutes before serving.
Just for fun
Curious what 96-year-old Queen Elizabeth actually dines on throughout the day? As casual as any of us non-monarchs, she is a fan of cereal! True to our topic, she tends to eat more frequently in the morning, starting with tea and biscuits first thing and moving to either a breakfast of cereal, toast, or eggs and salmon. This is followed by a mid-morning cocktail, preferably of the gin variety. Her next two meals of the day include lots of vegetables and proteins, and fruit for dessert.4 No need to take my word for it, take inspiration from longevity model, Elizabeth.
(1) Davis, A. Let’s eat right to keep fit. Thorsons, 1954.
(2) www.bluezones.com
(3) Roll, R. The Rich Roll Podcast. Secrets for Longevity and Happiness: Dan Buettner. http://bit.ly/richroll504.
(4) Pentolow, O. This is what the queen eats everyday. Bustle. January 16, 2022. Accessed July 5, 2022 at https://www.bustle.com/life/what-does-the-queen-eat-in-a-day.
(5) Recipe credit to Chris Kresser, The Kresser Institute, https://chriskresser.com/
(6) Recipe credit to A Couple Cooks, https://www.acouplecooks.com/chard-quiche-with-almond-crust/
Kati Burton is a Registered Dietitian Nutritionist and owner of Burton Nutrition. She enjoys eating sardines with her 2-year-old daughter, Agathe, and making gluten-free chocolate chip cookies (celiac disease diagnosis, 2021). She passes her non-working and non-parenting time running and skiing in the mountains with her husband Josh, swimming laps, and reading fiction. Kati fervently believes in enjoying cheese and an occasional glass of wine because life is too short. You can contact her to inquire about article topics or to schedule a nutrition counseling session at burtonnutrition@gmail.com.
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