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March 13, 2007
Give Breakfast a Boost
Breakfast should include three food groups: a fruit or vegetable, protein and whole grain.
Slide whole-wheat or another whole grain bread into the toaster or pour high-fiber cereals into your bowl. While white bread and cereals with little or no fiber can leave you feeling hungry a couple of hours later, high-fiber foods are more filling.
Protein is key to breakfast's staying power. Simply spreading peanut butter onto your toast can give you just the punch of protein you need. Add sliced strawberries or bananas to provide extra nutrition. Peanut butter is a great source of protein that helps to keep you full a little longer, so you can kind of avoid that midmorning trip to the vending machine or to the doughnuts.
Choose foods low in fat and sugar. If you're having cereal, look for those with less than 3 grams of sugar per serving.
Think about nontraditional breakfast foods if you're tired of the same old thing. If you like sandwiches, have one for breakfast, or dig into some leftovers.
Breakfast doesn't have to be labor-intensive. Make a pancake roll-up by microwaving a frozen pancake, adding fresh fruit and some yogurt or cottage cheese. Whole grain waffles could also be topped in similar way. Or tuck some scrambled eggs and salsa into a pita pocket.
Smoothies made with nonfat or low-fat milk or yogurt and whatever fruit you enjoy make for a drink that's good on the go.
Grab some trail mix or string cheese.
Save time by preparing breakfast options the night before. Use prepackaged, precut fruits and vegetables.
Set the table the night before, so your empty cereal bowl serves as a breakfast reminder.
Vegetable omelets made with egg whites or an egg substitute are a good start to the day.
In an oatmeal rut? Lots of other grains, such as barley, are tasty hot alternatives.
Posted by Lisa at March 13, 2007 08:54 PM
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