All calories aren't created equal. And breakfast matters.

Those are some of the lessons from today's Health Journal column, in which Melinda Beck writes that what you eat─and when you eat it─can make a big difference in controlling appetite and satiety¹.

Ms. Beck reports on the 'The Skinny,' a new book by Louis J. Aronne, longtime director of the Comprehensive Weight Loss Program at NewYork Presbyterian Hospital/Weill Cornell Medical Center. 'It's true that a calorie is a calorie,' Dr. Aronne told Ms. Beck. 'But what that doesn't take into account is how some calories affect what people eat later on.'

One of Dr. Aronne's key messages is a tough one for many jugglers and their kids to follow: Eat breakfast. But don't just grab a muffin or a pastry³ on-the-go, for you and the kids.

Instead, have the family load up on lean protein─ideally from egg whites or a protein shake. Eating protein-rich foods in the morning reduces hunger all day long, Dr. Aronne says, which lessens⁴ the chances of bingeing later on. Eating muffins, bread, sugar cereal or juice does the opposite.

Dr. Aronne suggests trying his plan yourself: 'Have 200 calories of egg white omelette or protein shake for breakfast, and then another day have 200 calories of juice and look at your hunger, hour after hour.'

Some people argue that they aren't hungry in the morning, but Dr. Aronne notes that ghrelin, the hormone⁵ that typically signals hunger, adjusts to habitual⁶ meal patterns. After a few days of eating breakfast, you should find that you are hungry in the morning, and are eating less the night before, he writes.

If it's too much trouble to make eggs, protein shakes are just as effective. What's more, you can sip⁷ them while you're getting dressed or on the commute⁸. You can buy protein shakes in cans at health food or vitamin stores (but if you're trying to lose weight, don't go for ones high in sugar, made with sweet yogurt or ice cream.) You can also make your own. His book includes the following simple recipe:

1 1/2 cups of frozen strawberries

2 tablespoons ground flaxseed

2 scoops⁹ of protein powder (vanilla-flavored works best)

1 pint¹⁰ water or skim milk

Blend until smooth. It's just 300 calories for two pints¹¹, if you make it with water. (More recommendations from Dr. Aronne's research can be found in today's column.)

Readers, is breakfast a part of your juggle², or are you just too time-strapped, or not hungry early in the day, to eat well in the morning? What's your family's typical breakfast routine?

同样的热量，产生的效果却不相同。在这方面，早餐非常重要。

这些是从今天的健康专栏所能得到的一些知识。贝克(Melinda Beck)在其中写道，我们的饮食内容和时间对控制食欲和吃饱的感觉会有很大影响。

贝克谈到了长期担任纽约长老会医院/威尔•康奈尔医疗中心综合减肥项目主任的亚隆(Louis J. Aronne)出版的新书《瘦身》(The Skinny)。亚隆告诉贝克说，的确，热量就是热量。但是，这当中并没有考虑一些热量是如何对人们之后的饮食产生影响的。

亚隆的一个主要思想让许多忙碌者和他们的孩子很难做到，那就是：吃早餐。但是，无论是对你还是对孩子，都不能抓块松饼或甜点在路上消灭了事。

相反，应该让家人吃的是精蛋白，比较理想的是蛋白或高蛋白饮品。亚隆说，早上吃富含蛋白质的食物能减少全天的饥饿感，从而减少之后大吃特吃的机会。吃松饼、面包、甜麦片或果汁的效果恰恰相反。

亚隆建议你可以试试他的方案：用200卡路里的蛋清煎蛋或高蛋白饮品作为早餐，第二天再喝含有200卡路里的果汁，每隔一小时体会一下饥饿感。

有些人争辩说，他们早上不感到饿，但亚隆指出，产生饥饿感的激素──生长素会根据饮食习惯做出调整。他写道，吃了几天早餐后，你就会发现你早上有饥饿感了，另外就是前一天晚上要少吃点。

如果做鸡蛋太麻烦，高蛋白饮品也一样有效。更重要的是，你在穿衣服或坐车上班时也可以喝。你可以在保健食品或维生素商店买到罐装高蛋白饮品（但如果你想减肥，不要买用甜酸奶或冰淇淋做成的高糖高蛋白饮品。）你也可以自己动手做。他的书中给出了下面的简单配方：

1杯半冷冻草莓

2汤匙磨碎的亚麻籽

2匙蛋白粉（香草味的最好）

1品脱水或脱脂牛奶

搅拌均匀。如果是用水配制，2品脱的热量只有300卡路里。

读者朋友们，就你的情况，早餐是繁忙生活的一部分，还是因为时间太紧张或者早上不感到饿而草草对付？你家的早餐一般是什么样的？