If you're already thinking about that New Year's resolution to lose those 10 extra pounds that have crept up in 2013, here's something to think about — eating heavier at breakfast and lighter at dinner may help with weight loss and better health.

A study released in the July 2013 issue of Obesity should cause us to think twice about skipping breakfast. The study, conducted in Tel Aviv and reported in Environmental Nutrition (December 2013) found that timing of caloric intake may greatly impact weight loss and other health factors.

The researchers divided 93 obese women into two groups: a big breakfast group (700 calories at breakfast, 500 calories at lunch and 200 calories at dinner) and a big dinner group (200 calories at breakfast, 500 calories at lunch and 700 calories at dinner). Both groups at 1,400 calories of the exact same foods throughout the day for 12 weeks - the only difference was the amount of calories eaten at each meal.

The women in the big breakfast group lost an average of 17.8 pounds and 3 inches from the waist, and experienced better glucose control and decreased triglyceride levels, while the women in the big dinner group lost an average of 7.3 pounds and 1 inch from the waist and experienced an increase in blood triglyceride levels, putting them at an increased risk for cardiovascular-related diseases.

I find the hardest part of breakfast is the planning. Here are some suggestions. For my 15-year-old son with limited time in the mornings, we opt for Carnation Instant Breakfast in a glass of skim milk. He can drink it on the way to school and it's very, very quick. My daughter prefers a smoothie — we make them the night before in the blender, and then put them in containers in the freezer so she can also have a quick, healthy breakfast. We make them with ice, Greek yogurt for extra protein, frozen fruit and bananas. For myself, I put oatmeal with apples, raisins (and using apple juice for the liquid) in the slow cooker the night before for a quick, ready-to-eat breakfast or to take to work and reheat.

Like everything in life, it's all in the planning.

Q and A

Q: Are mushrooms really a good source of vitamin D?

A: Most mushrooms supply an insignificant trace of vitamin D. However, research shows that exposing mushrooms to ultraviolet light from the sun or a sunlamp for a few hours before harvest or five to 15 minutes after harvest can trigger production of vitamin D within the mushroom. Enriched mushrooms treated in this manner can contain close to 400 IU of vitamin D in three ounces of raw mushrooms (about four to five medium white button or brown crimini, or one portabella). That's two-thirds of the 600 IU that is the current U.S. recommendation for people age one to 70. If you see these mushrooms in the store, it's one way to get your vitamin D. With or without vitamin D, however, using a substantial portion in mixed dishes like casseroles and chili allows you to maintain a hearty texture with smaller amounts of meat. Meanwhile you are getting a variety of natural compounds under study for potential benefits to immune function and health.

Information courtesy of the American Institute for Cancer Research.

Recipe

Since you know mushrooms are good for you, here's a recipe for a Mushroom-Beef Noodle soup that's sure to take the chill off those winter days. It's from Eating Well magazine.

Mushroom-Beef Noodle Soup

1/2 ounce dried porcini mushrooms

1 cup boiling water

2 teaspoons canola oil

1 1/2 cups chopped celery

1 1/2 cups chopped carrots

3 cloves garlic, minced

1 pound cremini mushrooms, chopped

1 1/2 cups chopped onion

1 pound boneless sirloin or flank steak, trimmed, cut into 1/2-inch cubes

2 tablespoons tomato paste

1/2 cup dry red wine

1 tablespoon Worcestershire sauce

6 cups reduced-sodium beef broth

1 large turnip, peeled and cut into 1/4-inch dice

1 bay leaf

1/2 teaspoon dried thyme

1/2 teaspoon freshly ground pepper

1/4 teaspoon salt

2 cups whole-wheat egg noodles, cooked

1/2 cup chopped fresh parsley or dill for garnish

Place porcini in a bowl; add boiling water and soak for 10 minutes to soften. Line a sieve with a paper towel, place over a bowl and strain, reserving the liquid; finely chop the porcini and set aside. Heat oil in a soup pot or Dutch oven over medium heat. Cook celery, carrots and garlic, stirring frequently, until softened, 6 to 8 minutes. Transfer to a bowl. Add cremini and onion; cook over medium-high heat, stirring, until browned, 8 to 10 minutes. Transfer to the bowl. Add steak to the pot and cook on medium-high, stirring occasionally, until beginning to brown, 3 to 5 minutes; add tomato paste and cook, stirring, for 30 seconds. Add wine and Worcestershire and cook until the sauce thickens slightly, about 30 seconds. Stir in the porcini and liquid, reserved vegetables, broth, turnip, bay leaf, thyme, pepper and salt; cover and bring to a boil. Reduce heat and simmer, covered, until the vegetables are tender, 25 to 30 minutes. Discard the bay leaf. Stir in noodles. Garnish with herbs, if desired. Serves 8.(Serving size: 1 2/3 cup)

Per Serving: 212 calories, 18 g protein, 23 g carbohydrates, 4 g fat, 34 mg cholesterol, 4 g fiber, 537 mg sodium;

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.