Power Up with Breakfast!
The American Dietetic Association (ADA) says that breakfast gives you energy to start the day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these quick breakfast ideas, all for under 300 calories.
â€¢Cereal and Milk: 1 cup Kashi GoLean Cereal, 1 cup skim or 1% milk + 1/2 banana or 3/4 cup berries
â€¢ Veggie Omelet + Orange Slices: 4 egg whites (or 1 whole egg + 2 whites); 1 cup non-starchy vegetables (tomatoes, onions, mushrooms, peppers, etc.); 1 sliced orange or other whole fruit
â€¢ Pumpkin Pie Pudding: Combine 1 cup nonfat Greek yogurt; Â½ c canned pumpkin; 2T almond slivers, pinch of pumpkin pie spice
â€¢ Adult PB & J: 2 slices reduced-calorie bread (<50 calories per slice); 1.5 T nut butter any flavor); 1T sugar free or reduced sugar jelly OR sliced banana/smashed blueberries/apple slices
â€¢ Cheese and Berries: 1 cup nonfat or 1% cottage cheese; 2 T wheat germ; Â¾ c berries
â€¢ Cinnamon Pecan Oatmeal: Â½ c dry oats cooked with 1 cup skim or 1% milk, cinnamon, and topped with 1 tablespoon crushed pecans
Here are a few more breakfast ideas you may enjoy, courtesy of ADA dietitians, the nutrition experts:
â€¢ Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
â€¢ Top a toaster waffle with low-fat yogurt and fruit.
â€¢ Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
â€¢ Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.
Ginormous Cereal Bowl-anzaâ€¨ (Source: http://www.hungry-girl.com)
Many of us love cereal in the summer, and sometimes it's hard to stop at just 1 cup. By using lower calorie, high volume cereals and topping with low calorie fruit, we can have our cereal AND eat more than 1 cup of it, while still fitting into our jean shorts. Enjoy this one!
PER SERVING (entire recipe, 1 bowl): 286 calories, 3g fat, 253mg sodium, 60g carbs, 10g fiber, 12g sugars, 12g protein — PointsPlusÂ® value 8*
1 cup puffed wheat cerealâ€¨ (found in cereal aisle sometimes in a bag-Kashi also makes their own brand)
1 cup puffed rice cerealâ€¨ (found in cereal aisle sometimes in a bag)
1/2 cup puffed corn cereal (like Kix)â€¨
1/4 cup Fiber One bran cereal (original)â€¨ OR store brand of this cereal (check the label to be sure: it should have 50-60 calories per half cup and 14g fiber per serving)
1/4 cup blueberries â€¨
1 cup light vanilla soymilk or skim or 1% cows milk
Place cereals and blueberries in a bowl, and cover with soymilk. Tada!
MAKES 1 SERVING