Mayo Clinic Minute: 5 breakfasts for brain power
Healthy Morning Meals: Drop That Donut!
A healthy breakfast contains carbs, protein and fiber. Carbs give you energy, but skip sugary items that cause blood sugar to spike, then plummet. Instead, choose complex carbs (whole grains), which are digested more slowly. Protein- and fiber-rich foods also take longer to break down, so they'll keep you satisfied.
Healthy Morning Meals You Can Make In A Hurry
Mix 1 cup cooked oatmeal with ¼ cup dried tart cherries, 1 tsp brown sugar and a dash of cinnamon. Enjoy with a lowfat café au lait (8 oz warm 1% milk and 4 oz coffee).
Per serving:371 cal, 15 g pro, 67 g car, 5 g fiber, 5 g fat (2 g sat fat), 12 mg chol, 115 mg sod
Top 2 whole-grain waffles with 1 small sliced banana and 1 Tbsp light syrup. Add 6 oz light vanilla yogurt on the side.
Per serving:414 cal, 13 g pro, 79 g car, 6 g fiber, 6 g fat (1 g sat fat), 5 mg chol, 581 mg sod
Fry 1 egg in nonstick cooking spray. Serve with 2 pieces whole-wheat toast with 1 slice lowfat cheddar. Add 1 cup berries on the side.
Per serving:320 cal, 20 g pro, 40 g car, 5 g fiber, 8 g fat (3 g sat fat), 186 mg chol, 526 mg sod
Stuff a whole-wheat pita with 1 slice lowfat swiss cheese and tomato. Drink 8 oz calcium-fortified orange juice and you'll get two-thirds the calcium you need for the day.
Per serving:327 cal, 14 g pro, 65 g car, 5 g fiber, 3 g fat (1 g sat fat), 5 mg chol, 542 mg sod
Peanut Butter Muffin
Spread 1 Tbsp natural peanut butter on 1 whole-wheat English muffin; top with 1 sliced apple. Drink an 8-oz glass of 1% milk.
Per serving:416 cal, 18 g pro, 64 g car, 10 g fiber, 12 g fat (3 g sat fat), 12 mg chol, 419 mg sod
Bagels and Cream Cheese
Top 2 whole-wheat mini bagels with 1 tsp whipped cream cheese each. Toss a hard-boiled egg and an orange in small plastic bags so you can take them to go.
Per serving:369 cal, 16 g pro, 58 g car, 9 g fiber, 9 g fat (3 g sat fat), 219 mg chol, 443 mg sod
Eat Healthy America Challenge
Try It This Month: Stock your pantry with a variety of whole-grain cereals and breads to eat each morning. Be sure they have at least 3 grams of fiber per serving.
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