Dr. Gourmet's Health & Nutrition Bites

Timothy S. Harlan, M.D.

If you're working on your weight, should you eat breakfast or not? We've seen in one small study that those who skipped breakfast ate fewer calories overall - even though they did eat a little bit more than usual at lunch and dinner.

Similarly, a review and meta-analysis found that those who skipped breakfast tended to lose more weight than those who did not skip breakfast, although the studies included in that meta-analysis also tended to be quite small.

On the other hand, those who consumed most of their daily calories at breakfast - as opposed to having their largest meal of the day at dinner time - lost more weight, even though those consuming their largest meal of the day at dinner time were consuming the same number of calories.

Today we have another small study that looks at skipping breakfast in conjunction with exercise. Researchers in Bath, UK (J Nutr, nxz018 https://doi.org/10.1093/jn/nxz018) recruited just 12 young men to participate in their trial who were between the ages of 20 and 26, were already physically active, were of clinically normal weight, and were taking no medications or had other conditions that might affect the outcomes of the study. Maybe you should skip breakfast »

Learn to Eat for My Condition

Zucchini SoupCoumadin (warfarin) Diet

This guide will help you manage your Vitamin K intake while still eating great food. Lists of foods that are high (and low) in Vitamin K, Coumadin-safe recipes and more! Get the book! The Dr. Gourmet Diet for Coumadin Users paperback: $19.95 + s/h | PDF: $14.95

Shrimp ScampiGERD / Acid Reflux / Heartburn Diet

This five-step guide to reducing the burn comes with easy tummy tips and delicious recipes to help you manage your reflux. Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: paperback: $19.95 + s/h | PDF: $14.95

a person pouring salt from a salt shakerLow Sodium Diet

Following a diet that's low in sodium (salt) doesn't have to be bland or boring! With these healthy, low sodium recipes from Dr. Gourmet, you'll be eating well and eating healthy without needing to reach for the salt shaker. Get the book! The Dr. Gourmet Low Sodium Diet: paperback: $19.95 + s/h | PDF: $14.95

Glass of MilkLactose Intolerance Diet

It's not unusual to have difficulty digesting lactose and needing to avoid foods containing cheese or milk. This index will help guide you to Dr. Gourmet recipes you'll safely enjoy. Lactose Intolerant Recipe Guide and More Information

FishDiabetes Diet

What is the best diet for those with diabetes? A Mediterranean Diet! For diabetics, eating well is THE key to controlling blood sugar. For those with Type 2 diabetes, The Mediterranean Diet seems to help you control your diabetes better, without medication. The Best Diabetes Diet

The Mediterranean Diet

Shrimp Taco Salad
What is a Mediterranean Diet? Find out how familiar foods are part of this healthy style of eating.

Ask Dr. Gourmet

Have a question about food or nutrition? Dr. Harlan answers your questions. Ask Dr. Gourmet.

Fast Food Guide

Burger and Fries

What are the healthiest choices at fast food restaurants? We've compiled a list: Fast Food Guide

Eat Healthy

It's easier than you think to eat well and eat healthy. Find out how to make eating healthy part of your life.

Healthy Recipes

Delicious, healthy recipes that taste great? Yes! Try an easy, healthy recipe from Dr. Gourmet today.


Learn how to make the most out of your exercise with easy-to-follow exercise videos and training plans.


Food Reviews

TV Dinner

We've reviewed frozen meals and convenience foods so you can eat well and eat healthy.

News You Can Use

the ingredients for a healthy fish soup

Get the facts - based on peer-reviewed research - on health and nutrition. We report on the latest nutrition news and tell you how you can use it in your daily life. Health and Nutrition Bites.


The How and Why of Eating Healthy

Place Setting

Simple, straightforward articles on eating healthy in the real world. The How and Why of Eating Healthy.

A Healthy Pregnancy

a breastfeeding baby

Pregnant or planning to be? Diet tips, do's and don'ts for your pregnancy. A Healthy Pregnancy


Get the Coumadin Diet Plan and Cookbook!

Coumadin Book

This indispensable book includes:

Buy the paperback | Download the eBook (PDF)

Questions about ordering? Click here to read the FAQ.

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How Much Vitamin K is in...?

Find out the exact amount of Vitamin K (in micrograms) of almost a thousand common foods: get the paperback or downloadable eBook now!

Featured Recipes

Spicy Peach Barbecued Chicken

Spicy Peach Barbecued Chicken recipe from Dr. Gourmet

Usually barbecue is restricted to the summer - and this sauce works on the grill really well - but I designed this as a barbecue that you can make any time of the year. It is super simple: the hardest part of the recipe is peeling and chopping the shallot.

White Bolognese

Of course, most of the time you think of Bolognese as being made with tomato sauce, but this version is fantastic. The slow cooking of the veggies and beef creates a rich, thick sauce. The balance is similar to Bolognese made with tomatoes, but it's softer and has richer umami flavors.

Caribbean Jerk Crema

There are a lot of great jerk seasonings in the spices aisle at the grocery store. Look for ones that don't have added salt or make your own Jerk Rub.

Sun-Dried Tomato Dip/Spread

This recipe is based on a classic Creole recipe, Shrimp Monica, and has classic New Orleans flavors: onions, Creole seasoning, creamy texture, lemon, and cayenne. It goes great with crudités or on top of fish or even a burger. As with the Sun-Dried Tomato Dip/Spread, adding a bit of 2% milk - 2 to 4 tablespoons or so - will turn this into a great salad dressing.