Breakfast

*Scroll to the bottom of the page for all Breakfast Recipes!

 

Breakfast is an essential part of your day. It gets your metabolism running and provides the nutrients you need to fuel your morning.

Would you drive your car without fuel?

So why try running your body on empty?

 

As a matter of fact, studies show that people who eat breakfast are not only leaner and have better weight loss, but also more productive at work – and kids are more attentive in school, scoring better on tests.

No appetite in the morning? That’s okay – you can actually ‘train’ yourself to be hungry. Simply start with a small, manageable snack in the morning and eat it routinely. Your body will actually start feeling hunger at that time – you’re forming a habit. Next, slowly start increasing the snack to a meal. Be sure to include some protein and fiber for staying power through that tough morning!

So start the day off right by nourishing your body.

Here are some ideas for breakfasts to leave you satisfied and energized.

  • ½ cup plain oatmeal cooked with 1 cup water. Mix in ½ a mashed banana plus ½ Tablespoon peanut butter (or other nut butter).
  • 6oz non-fat Greek yogurt topped with ½ cup chopped fruit, such as grapes, apple, or berries. Sprinkle on 1/3 cup Fiber One or Bran Flakes. If you’d like it sweeter, drizzle 1 teaspoon of honey!
  • ½ cup of low fat cottage cheese mixed with ½ cup fresh fruit. Eat with a side of whole wheat toast and a smear of jam (look for bread with at least 3 grams of fiber per slice).
  • Choose a high fiber, whole grain cereal. With so many options, it’s tough to choose a nutritious choice. Below are some guidelines to help you decide.

 

How to choose a good breakfast cereal:

  • A minimum of 3 grams of Fiber per serving
  • Less than 25 to 30 grams of Total Carbohydrates per serving
  • Less than 2 grams of Saturated Fat per serving
  • Less than 200mg of Sodium per serving
  • Look at the ingredient list and try to avoid any cereals with sugar in the first 3 ingredients. All of these are sources of added sugar: ‘sugar’, ‘honey’, ‘high fructose corn syrup’, ‘cane syrup’, ‘corn syrup’, or any concentrated juices.
  • Look at the ingredient list and try to avoid any product that has Partially Hydrogenated Oil. This is a form of Trans Fat and should be avoided in all foods.
  • When you enjoy your cereal, have it with skim or 1% milk and some fruit. Sliced banana or a handful of berries (frozen or fresh) are great toppings and natural sweeteners.

 

Breakfast Recipes

Cereal

    Oatmeal

    Eggs, Frittatas, Omletes

    Bread Pudding

    Pancakes, Waffles, French Toast

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