Kick start the new year with healthy breakfast options


With people spending less time in the kitchen and skipping breakfast more than ever, can a hot breakfast be fast, convenient and portable. The truth is, you can prepare a breakfast that is both quick and healthy.


It's better for your health (and your weight) to eat breakfast than to skip it. And it's definitely better to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt, and/or saturated fat.


Try to include at least 5 grams of fiber and 5 grams of protein in every breakfast. Balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat will do a better job of staving off hunger until lunch and fueling your entire morning's activities. According to the American Dietetic Association (ADA), most adults consume less than 15 grams (g) of fiber daily, and yet the recommended intake for optimum health is 20 to 35 g.



Check out Ten healthy breakfast options:



A higher-fiber granola bar (like Fiber One chewy bars), a banana, and 8 ounces low-fat or skim milk. If you want a breakfast that is quick and healthy, this is the perfect option. With this meal, you'll get calcium, protein, fiber, and vitamins. This breakfast will give you 365 calories, 67 grams carbohydrate, 12 grams fiber, 13.5 grams protein, 7.5 grams fat, 3.6 grams saturated fat, 15 mg cholesterol, and 235 mg sodium.



1 small whole-wheat bagel, 1 ounce reduced-fat cheese or 1 tablespoon natural peanut butter, plus 1 cup fresh fruit (like sliced strawberries). (384 calories, 65 grams carbohydrate, 12.3 grams fiber, 20 grams protein, 6 grams fat, 3 grams saturated fat, 15 mg cholesterol, 654 mg sodium.)



Omelet made with 1/2 cup egg substitute, 1/2 cup vegetables, and 1 ounce reduced-fat cheese, served on 100% whole-grain English muffin. (288 calories, 35 grams carbohydrate, 7 grams fiber, 28 grams protein, 6 grams fat, 2.5 grams saturated fat, 15 mg cholesterol, 724 mg sodium.)



Multigrain waffle topped with 1/2-cup fresh fruit and 1/4 cup plain yogurt with 1/8 teaspoon vanilla extract and a pinch of ground cinnamon stirred in. (265 calories, 48 grams carbohydrate, 8 grams fiber, 11 grams protein, 5 grams fat, 1 gram saturated fat, 12 mg cholesterol, 386 mg sodium.)

 



Two slices French toast made with whole-grain bread and one egg (use a higher omega-3 type if possible) blended with 1/4 cup fat-free half-and-half or low-fat milk, 1/8 teaspoon vanilla, and a pinch of cinnamon. (278 calories, 42 grams carbohydrate, 5 grams fiber, 14 grams protein, 6.5 grams fat, 1.5 grams saturated fat, 215 mg cholesterol, 480 mg sodium.)



Breakfast burrito made with 1 whole-wheat tortilla (weighing about 50 grams), 1/2 cup egg substitute scrambled with 1/2 cup assorted cooked vegetables, and 1 ounce of reduced-fat cheese. (304 calories, 32 grams carbohydrate, 6 grams fiber, 25 grams protein, 7 grams fat, 2.5 grams saturated fat, 15 mg cholesterol, 669 mg sodium.)



Cooked oatmeal (1/2 cup "lower sugar" instant oatmeal cooked with 3/4 cup skim or low-fat milk), topped with 1/4 cup dried fruit or 1/2 cup fresh fruit and 1 tablespoon chopped nuts. (341 calories, 60 grams carbohydrate, 5 grams fiber, 13 grams protein, 7 grams fat, 0.5 grams saturated fat, 5 mg cholesterol, 365 mg sodium.)



Breakfast sandwich made with 1 whole-grain English muffin, 1 1/2-ounces light turkey breakfast sausage and 1 ounce reduced-fat cheese. (300 calories, 28 grams carbohydrate, 5 grams fiber, 21 grams protein, 12 grams fat, 4 grams saturated fat, 83 mg cholesterol, 690 mg sodium.)



Yogurt breakfast parfait made with 6 ounces low fat "lite" yogurt, 1/2-cup fresh chopped fruit and 1/2-cup low-fat granola. (302 calories, 65 grams carbohydrate, 7 grams fiber, 10 grams protein, 4 grams fat, 2 grams saturated fat, 4 mg cholesterol, 170 mg sodium.)



Whole-grain cereal (1 cup) with 1/2-cup skim or low-fat milk and 1/2-cup fresh fruit (like blueberries). (276 calories, 62 grams carbohydrate, 10 grams fiber, 11 grams protein, 2 grams fat, 0.2 grams saturated fat, 3 mg cholesterol, 424 mg sodium.)



 

Adapted from: Healthy Breakfast Ideas and Recipes


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