Breakfast provides much needed energy to start your day on a positive note. Basically, breakfast is "BREAKing the FAST" from the night before. Your body has been without fuel for up to 12 hours (sometimes more) and it requires a combination of protein, carbohydrates and healthy fat to supply energy to your brain and muscles.
Often, people skip breakfast, citing lack of time or for fear that it will promote hunger and lead to overeating and weight gain. First, a good breakfast does not have to take more than five to ten minutes to prepare, at most. Second, studies confirm that those who skip breakfast are MORE likely to be overweight than those who make breakfast a daily habit!
The National Weight Control Registry participants, who have successfully kept off 30 or more pounds for over a year say that daily breakfast is a key to their continued success. If you have children, you can also incorporate their favorite foods into more adult breakfast fare, suitable for both your palate and your waistline. Read on for the skinny on some delicious, quick and nutritious breakfast ideas!
- Quick Comfort Food: 1 svg Quaker Weight Control oatmeal. On a separate plate, slice a pear and melt 1 slice low fat provolone cheese melted over the fruit. The fruit may best be eaten with a fork, as the cheese is hot!
Light Lumberjack Combo: Scramble 1 whole egg and 4 egg whites with leftover veggies (mushrooms, onions, bell peppers, spinach and sliced tomato work well). Add 1 Tbsp parmesan cheese for a calcium boost (and a dash of Tabasco for a spicy kick!). Serve in a whole wheat tortilla or stuff into a whole wheat pita pocket.
No Cholesterol Combo: Cook 1-2 svgs of Egg Beaters (there are a variety of flavors, including Cheese and Chive, Southwestern and Garden Vegetable). Add a couple of pieces of whole-grain toast for some healthy carbohydrates. Hint: Look for bread with at least 3 grams fiber and 100 calories or less per slice.
Heaven Spread: Try Eggo Nutri-Grain pancakes or Kashi Go Lean waffles (available in blueberry flavor, too!). Top with 2 Tbsp natural nut butter (almond, peanut, cashew). Serve with 1 cup fresh mixed fruit. Or, top with an all-fruit spread and 1 serving low fat ricotta.
- Chocolate for Breakfast: Top 2 whole-grain waffles with 2 Tbsp Nutella chocolate hazelnut spread. Add a source of protein on the side, such as 1 hard-boiled egg or 1/2 cup cottage cheese.
Treat yourself well each and every day-you deserve it! Breakfast helps maintain a healthy weight and increases productivity.
Written by Sheer Balance Registered Dietician, Brooke Joanna Benlifer, RD. (www.brookejoannanutrition.com)
GIVE THE GIFT OF HEALTH!
Gift your loved ones with Amazon Bestseller "GET REAL" and STOP Dieting! - the most simple plan that reveals how to eat healthy today, tomorrow and always...without dieting!
BUY IT NOW!