Eat a healthy breakfast - the benefits are incredible!
• Studies from the National Weight Control Registry show that people who successfully maintain a significant weight loss eat breakfast just about every day.
• People who eat breakfast burn more calories in the morning and throughout the day.
• Children who eat a good breakfast regularly are able to concentrate better, work faster, and even score higher on tests.
• Children and adults who eat breakfast have more energy for work, school, and play.
• Children and teens that eat breakfast have higher school attendance, less tardiness and are less likely to be overweight.
• Breakfast is a good way to get nutritious whole grains and fruit servings into your diet and breakfast eaters tend to have higher intakes of fiber and important vitamins and minerals, such as vitamin C, folate and calcium.
Try some of the 20 quick and healthy breakfast ideas below. We have incorporated nutrient-rich, high NuVal scoring foods:
1. Whole wheat bagel with a slice of low-fat cheese and fresh orange
2. Banana; glass of fat free milk and a Peanut Butter and Jelly Muffin (see recipe)
3. Kellogg’s® Strawberry, Banana Parfait (see recipe)
4. Whole grain English muffin with crunchy peanut butter; fresh clementine; glass of fat free milk
5. Baggie of trail mix (Kellogg’s® Crispix Cereal, raisins, almonds) and calcium and vitamin D fortified orange juice
6. Eggo® frozen waffles with banana slices, chopped walnuts and lite syrup
7. Kashi® Chocolate Peanut Butter Meal Bar, sliced strawberries and banana
8. Oatmeal with raisins, walnuts and cinnamon; fat free milk
9. Top whole grain French toast with natural applesauce and sprinkle with cinnamon; fat free milk
10. Microwave quesadillas with whole grain tortilla; 2% cheese and salsa; melon slices
11. Kellogg’s® Little Bites Mini Wheats Cereal, add fat free milk and blueberries
12. Grilled lean ham and 2% milk cheese on 100% whole wheat bread; low sodium veggie juice
13. Whole grain pancakes with sliced peaches and low-fat vanilla yogurt
14. Nutri-Grain® Bar; fresh grapes; fat free milk
15. Whole grain bagel with light cream cheese; tropical smoothie (see recipe)
16. Whole wheat toast with peanut butter and your choice of toppings (raisins, banana slices, sunflower seeds, wheat germ, granola); fat free milk
17. Scrambled eggs and shredded 2% cheese in ½ wheat pita bread; grapefruit half
18. Whole grain English muffin pizza with tomato sauce and mozzarella cheese; calcium and vitamin D fortified orange juice
19. Breakfast Cobbler (see recipe); topped with vanilla Greek yogurt
20. Apple slices spread with peanut butter then dipped in your favorite whole grain cereal
Thu, March 8, 2012
by Healthy Living Dietitians