By Susan Klick, MSN, RN, CNL
Last time we talked about the important reasons to EAT breakfast. So here are some tips on what makes the perfect breakfast:
A perfect breakfast has three to four components:
- One serving of a whole grain carbohydrate
- One serving of a dairy or high-calcium food
- One serving of fruit
- One serving of protein (if desired)
Choose these toppings for your whole wheat bagel, English muffin or toast:
- Two tablespoons nonfat cottage cheese sprinkled with flaxseed
- One slice low-fat cheese melted over a slices of mango
- Two tablespoons of peanut butter or nut butter with a sliced banana
- One slice of baked ham and one slice of tomato
- One slice of low-fat mozzarella cheese melted over a slice of tomato
Quick Breakfast Preps:
- Make brown rice, barley or quinoa. Cook the grain the night before. In the morning put it in a bowl with 2 tablespoons of raisins, a cut up apple and a sprinkle of cinnamon and artificial sweetener.
- Make a fruit smoothie. Put ½ cup of fruit (strawberries, banana, kiwi, berries), ½ cup unsweetened orange juice and 1 cup of plain yogurt in the blender. Add a scoop of protein powder and a cup of crushed ice and you’ve got a healthy, on-the-go breakfast.
- Sprinkle a whole wheat burrito with 2 ounces of grated, low fat cheddar cheese and broil until the cheese is melted. While it is cooking eat a piece of fruit.
- Breakfast burrito—scrambled egg, egg substitute or tofu, chopped tomatoes, onion, peppers and a little grated reduced fat cheese, wrapped in a whole wheat tortilla.
- Trail Mix. Mix ½ cup Wheat Chex or Mini Wheats, dried fruit, mixed nuts in a snack size baggie and eat on the way to work with a thermos cup of skim or 1% milk.
- Have lunch for breakfast. Have whole wheat toast topped with 2 tablespoons tuna made with low fat mayo, or canned or smoked salmon. Have a bowl of soup too.
The possibilities are endless! Choose one item from each column below for a balanced breakfast:
|Whole Grain Carb||Low Fat Dairy||Fruit||Protein|
|½ cup cooked oatmeal||1 cup skim milk||1 piece of fresh fruit||2 egg whites or one whole egg (limit to 3 yolks per week)|
|¾ cup whole grain cereal||1 cup 1% milk||½ cup canned fruit packed in its own juice||1 tablespoon peanut butter|
|½ whole wheat English Muffin, bagel or pita||6oz. low fat yogurt||¾ cup berries||1 tablespoon almond, cashew or soy nut butter|
|1 slice whole wheat bread or a whole grain toaster waffle||¼ cup dried fruit||¼ cup low fat or fat free cottage cheese or 1 oz low fat cheese stick|
|Granola bar or muffin (less than 200 calories, less than 5g fat, less than 2 gm saturated fat||½ cup 100% fruit juice||1 oz low fat turkey sausage or bacon|
|1 whole grain tortilla||1 oz ham or turkey|