“A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit,” says Andrea Gorman, MS, RD, manager of clinical nutrition at Rhode Island Hospital/Hasbro Children’s Hospital in Providence. “All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day.”
Here are some ideas to get your day started right:
- 1. Wrap up some burritos. Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 6 as the filling for a low-carb, whole- wheat (for extra fiber) wrap along with some salsa, low-fat sour cream, and a sprinkle of cheese.
- Build on a healthy cereal. Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.
- Get off to a berry good start. Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds or Chia and Flax seeds. These foods are high in protein and volume, which can help you feel full longer.
- Take your nutrition to go. Smoothies are another smart choice when made with a high quality protien shake (like Isagenix Isalean), berries, or a banana. It’s a meal that’s high in protein, and volume, and it’s very portable if you’re in a hurry.
- Get a good “warm-up.” Susan B. Roberts, PhD, author of The Instinct Diet and professor of nutrition at the USDA Nutrition Center at Tufts University in Boston, recommends hot cereal: Try the Power Oatmeal. Served with berries and a little honey, it’s the perfect start to the day with plenty of fiber and volume.
- Don’t skip the eggs. Hot breakfasts extend the range of possibilities. Scrambled eggs — one whole egg and one egg white — along with a piece of whole-wheat toast, lightly buttered, and some fruit on the side are high in protein and volume and make a great combination.
- Call on cottage cheese. Cottage cheese along with fruit or nuts can be a good breakfast choice that’s high in protein plus some calcium.
- Ham it up. Even ham and eggs can be healthy when using one whole egg and one egg white in the scramble and two slices of lean Canadian bacon. Add half a grapefruit on the side and it’s a meal full of protein, fiber, and vitamin C.
- Don’t rule out a.m. vegetables. You can enjoy veggies with breakfast if you add them to some eggs. Try cooking one and a half cups of sliced button mushrooms or one cup of lightly steamed vegetables (like broccoli or spinach), two beaten eggs, salt, and freshly ground pepper in a non-stick pan with one-half teaspoon of butter. Add a dollop of dijon mustard, if desired.
- Think whole grain. Whole-grain English muffins with peanut butter or another nut butter and sliced fruit like apples or pears, along with a glass of milk, can be filling while providing protein and calcium
Happy Friday All!
