FIT TIP OF THE WEEK
November 14, 2011
Breakfast is meal that often gets overlooked. Getting some healthy fuel in your tank is as important as brushing your teeth and getting dressed in the morning. Here are some quick and nutritious breakfast ideas to get your day started!!
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. 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 Greek-style low-fat yogurt, berries, and a teaspoon of flaxseed oil. It's a meal that's high in protein, dairy, and volume, and it's very portable if you're in a hurry.
Get a good "warm-up." Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, 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-grain toast and some fruit on the side are high in protein and volume and make a great combination.
Wrap up some burritos. Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 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 low-fat cheese.
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. Look for cottage cheese brands that offer low or no salt added.
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 1 1/2 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 cooking spray.
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.
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. 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 Greek-style low-fat yogurt, berries, and a teaspoon of flaxseed oil. It's a meal that's high in protein, dairy, and volume, and it's very portable if you're in a hurry.
Get a good "warm-up." Microwave 1/4 cup each of instant oatmeal and coarse wheat bran with a cup of 1 percent milk. Served with berries and a little maple syrup, 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-grain toast and some fruit on the side are high in protein and volume and make a great combination.
Wrap up some burritos. Breakfast burritos can spice up your morning meal. Use the same scrambled egg recipe as in No. 5 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 low-fat cheese.
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. Look for cottage cheese brands that offer low or no salt added.
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 1 1/2 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 cooking spray.
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.
