What's the best meal to break a fast?

What to eat to break your fast (shorter, time-restricted eating fasts) Fermented foods (pickled veggies, sauerkraut, kimchi, unsweetened kefir) Leafy greens. Cooked vegetables. Vegetable juices. Raw fruits. Nut butters. Fish, poultry, eggs, meats. Bone broth and soups. More items...

mindbodygreen.com - Intermittent Fasting? Here's The Right Way To Break Your Fast

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While the "rules" of breaking a shorter, time-restricted eating fast are pretty flexible, you want to be a bit more mindful about how you break an extended fast (i.e., a fast of a day or more)—especially if you're new to fasting. Not only do you want to avoid excessive carbs and sugar, but sticking to easily digestible foods and small portions is also a good idea. "When you are new to fasting and just suddenly stop eating, your body is confused and will stop producing a high volume of digestive juices," says Jason Fung, M.D., fasting expert and co-author of the upcoming book Life in the Fasting Lane. "When you start to eat again, your body might not have what it needs to properly digest the food items. The result is often GI discomfort and diarrhea." The solution: Ease back into eating. "Oftentimes, it can be nice to break a fast with a nourishing soup and some cooked veggies because they are easier to digest and absorb," says integrative physician Vincent Pedre, M.D., bestselling author of Happy Gut: The Cleansing Program To Help You Lose Weight, Gain Energy, and Eliminate Pain. Miller agrees, saying, "It's best to ease out of a fast in order to reduce digestive and blood sugar stress on the body. I'll often have clients sip on bone broth followed an hour or so later by soft, easy-to-digest proteins such as fish." Both Miller and Pedre agree that dense meats (think steak) may be too intense right off the bat, as they require a lot of digestive enzyme strength. And if you do eat something like this, give your body a little extra digestive support by taking digestive bitters1 or a shot of apple cider vinegar with your meal. Don't stuff yourself when breaking an extended fast either—even though you may really want to. "Portion size definitely matters, especially for prolonged fasting because your stomach will be less accustomed to holding as much food," says Pedre. "You can think of it as if your stomach contracts when you're not eating as much. Start with smaller portions, test them out, and if you tolerate them, then move on to bigger portions. Temper what your brain wants with what your body can actually handle, and stop when you feel about 75% full. On that first day, it might be best to eat multiple small meals over the course of the day." To reiterate, these foods can be great choices when breaking a longer fast:

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How many eggs is too many eggs?

Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

mayoclinichealthsystem.org - Is it healthy to eat eggs every day? - Mayo Clinic Health System

Eggs have been in the news a lot — again. It seems like every few years, questions arise about these meals in a shell. Are they good or bad for you? What about their protein and cholesterol?

Looking at the nutritional breakdown, one egg contains roughly 75 calories, 5 grams of fat, 6 grams of protein, 0 carbohydrates, 67 milligrams of potassium, 70 grams of sodium and 210 milligrams of cholesterol. Eggs are also a great source of vitamins A, D and B12, as well as choline, which is a nutrient that's essential in many steps of metabolism. Except for its cholesterol content, one egg is a healthy option for breakfast lunch or dinner. Research shows that the cholesterol in eggs doesn't seem to negatively affect the human body compared to other sources of cholesterol. For example, eggs typically are eaten with other foods high in salt, saturated fat and cholesterol, such as bacon, cheese and butter. These foods are known to increase the risk of heart disease, and they should be eaten sparingly. Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

Here's how eggs stack up nutritionally in dishes that feature eggs:

Calories Fat

(grams) Protein

(grams) Sodium

(milligrams) Cholesterol

(milligrams) 2 Scrambled Egg Whites 34 0 7 110 0 2 Fried Eggs 184 14 12 94 420 Denny's Western Omelette 700 46 38 2,180 760 McDonald's Big Breakfast 760 48 28 1,530 485 Eggs can be a good addition to a healthy, well-balanced diet. Just watch out for those high-calorie, high-fat extras like cheese, bacon and butter.

Anne Harguth is a dietitian in Waseca, Minnesota.

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