Kick Start Your Day with Breakfast

March 6, 2012 at 2:17 pm Leave a comment

To continue with March’s theme of National Nutrition Month, today I’m sharing

 Power Up with Breakfast

from the Academy of Nutrition and Dietetics.

Breakfast is a way to start your day the right way!  Eating a balanced breakfast not only gives you energy and powers of concentration, but also helps you eat less later in the day.  Studies have shown that healthier weight is achieved by including breakfast in your day.  A balanced breakfast would be one that includes carbohydrates, protein, healthy fats, and fiber.

Breakfast doesn’t have to be a big deal.  Here are some easy ideas.

  • Instant oatmeal with walnuts and some fruit (dried, frozen or fresh).  For added protein, make the oatmeal with non-fat milk instead of water.
  • Low-fat or non-fat yogurt with fruit and a topping of your favorite cereal.  My favorite yogurt is plain, non-fat Greek yogurt.  Greek yogurt contains more protein than regular yogurt.  Plain yogurt does not have any added sugars.  Add your own fruit!

  • Smoothies are an all time favorite of mine!  The options are endless.  Try frozen fruit + some milk + some yogurt.  Want extra power in that protein?  Add ground flaxseeds (healthy fats and fiber), dried oats (for added fiber, whir ¼ cup in blender before you add other ingredients), acai pulp (more antioxidants), whey protein powder.  For a vegan alternative, blend frozen fruit, soy milk, and hemp protein powder.  I just tried it the other day and it is pretty good!
  • Top cold cereal with fruit.
  • Top toast with cottage cheese.
  • Top a toaster waffle with yogurt and fruit.

  • Spread peanut butter on a whole wheat tortilla.  Top with a banana and roll it up!
  • Stuff a whole-wheat pita with chopped hard-boiled egg and some shredded cheese.  Add some spinach for even more nutrients.
  • Spread almond butter on a whole-grain toasted bagel.  Top with apple slices.

What is your favorite breakfast?

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March: “National Nutrition Month” National Registered Dietitian Day

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