Take Five for Breakfast!
Spending just a few minutes to eat a simple breakfast each morning can result in significant health benefits. Breakfast eaters get more fiber, calcium, vitamins and minerals like iron and zinc and eat fewer calories throughout the day. Those who skip breakfast may not make up these missed nutrients throughout the day.Increase energy, concentration and your ability to learn with breakfast. The morning meal is also “figure friendly”. Research shows that breakfast eaters are more active and weigh less than those who skip breakfast.Breakfast is budget friendly too. A fast meal of cereal costs about 50 cents per serving. Add even more nutrition to breakfast cereals by adding fruit and skim milk, a good source of protein.
Top Five Breakfast Ideas:
Hot or cold cereal such as Kashi Heart to Heart, fruit and skim milk
Pumpkin Bran Muffins (see recipe inside), Meijer Cheese Stick
Power Parfait (layer yogurt, sliced banana, berries, and Special K Low-fat Granola)
Fast Breakfast Burrito (see recipe inside) with Meijer Orange Juice
Whole grain toaster waffle sandwich with peanut butter, banana and a touch of honey with fat free milk
Breakfast can by anything from Kellogg Fiber Plus Choclate Chips bars to Hummus with Wheatable crackers, just eat it! If you’re not hungry early in the morning, take a light “grab and go” breakfast with you to work or school.
Fill Up With Fiber!
Fiber—its calorie free and one of the most important components of your healthy diet. The term “Dietary Fiber” that you see on food labels accounts for the total amount of fiber a food product provides. Aim to get 25-30g of dietary fiber each day. To be classified as good source of fiber, a food must provide 10% of your daily need, or about 3g Fiber per serving. Foods that are excellent sources of fiber provide 20% of your daily need, or about 5g Fiber per serving. A high fiber diet helps to prevent diseases, including:
•Heart disease: Fiber helps to lower your cholesterol.
•Diabetes: Fiber aids in blood sugar control for people with diabetes.
•Digestive Problems: Fiber from foods helps to prevent constipation and the development of hemorrhoids.
•Weight Gain: A high-fiber diet is lower in calories and tends to make you feel full faster so you will naturally eat less.
Fiber rich foods include vegetables and fruit, beans and legumes, whole grains (cereals, breads, whole wheat pasta, and brown rice). “Functional Fibers” are those fibers extracted from whole foods and used to fortify foods that are traditionally low in fiber, like yogurt. These fibers can easily help to increase your daily fiber intake but are often highly fermentable fibers and can increase gas and bloating. Don’t avoid these foods instead introduce them into your diet slowly to allow your digestive system time to adjust to your new higher fiber intake.
Pumpkin Bran Muffins
1 1/2 cups white whole wheat flour
1/2 cup Meijer sugar
1 tablespoon baking powder
1/4 tsp. salt
1 tsp. cinnamon
1/2 tsp. nutmeg
1 1/2 cups All-Bran Complete® Wheat Bran Flakes
2/3 cup fat-free milk
1/4 cup Meijer canola oil
1 cup solid pack pumpkin
1/2 cup raisins
1. Stir together flour, sugar, baking powder, salt, and spices in small mixing bowl. Set aside.
2. In large mixing bowl, combine Wheat Bran Flakes cereal and milk. Let stand about 3 minutes or until cereal softens. Add egg and oil. Beat well. Add pumpkin and raisins. Stir well. Mix in flour mixture, stirring only until combined. Portion batter evenly into twelve 2 1/2-inch muffin-pan cups coated with cooking spray.
3. Bake at 400° F about 20 minutes or until lightly browned. Serve warm.
Nutrition Information (per serving): Calories 180, Fat 5g, Saturated Fat 0g, Cholesterol 15 mg, Sodium 160 mg, Carbohydrate 31g, Fiber 3g, Protein 3g.
Recipe adapted from: www.all-bran.com
Fast Breakfast Burrito:
4 Eggs (2 whole eggs plus 2 egg whites)
2 Tbls. Reduced Fat ranch dressing
1/2 cup diced ham
1/4 cup mild salsa
1/4 cup Kraft 2% Milk shredded cheddar cheese
2 Meijer whole-grain tortillas
1. beat eggs and dressing until well blended. Stir in ham and 2 Tbsp. each salsa and cheese.
2. Pour egg mixture into nonstick skillet sprayed with cooking spray; cook on medium heat 3-4 minutes until cooked through, stirring occasionally.
3. Spoon egg mixture onto tortillas. Fold in opposite sides of each tortilla, then roll up burrito-style. Top with remaining salsa and cheese.
Nutrition information (per serving): Calories 275, Fat 14g, Saturated fat 4.5g, Cholesterol 218, mg, Sodium 750 mg, Carbohydrate 17g, Fiber 3g, Protein 21g.
Recipe adapted from www.Kraftfoods.com
Thu, October 21, 2010
by Healthy Living Dietitians filed under