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RECIPES

HEALTHY COOKING
starts with breakfast!


Kick-start
your day with a healthy breakfast and BOOST your metabolism. Breakfast plays an important role in helping you reach your Healthy Lifestyle Goals.
I realized that this may sound a bit cliché, but since you
only have ONE body shouldn't YOU take care of it?

NO EXCUSES!

Plan Your Breakfasts AHEAD:

  1. On days when your schedule has you running, prepare ahead and have handy on-the-go healthy breakfast choices readily available. This is an easy solution to a regular hurdle. Do it for YOU!

  2. Give yourself a few extra minutes at the start of your day by waking-up just 10-15 minutes earlier to allow time for a breakfast at home. 

  3. If you are used to stopping at a café on your way to work or school, know what your healthiest options are and make sure they meet your NEW healthy lifestyle standards. Many places offer nutritional information either online or behind the counter. You can also estimate the nutritional content of foods by comparing them foods with similar, known nutritional content.

Nutrition Information:

When choosing a well-balanced breakfast, be sure to include complex carbohydrates like those found in whole grains, fruits and vegetables and a small amount of unsaturated fats and protein

Avoid sugary and processed foods as often as possible. This cannot be stressed enough. Aim to purchase foods with little to no added sugars. You will find that your taste buds will change as time progresses (give yourself 2-3 weeks) and you will eventually find sugary foods less desirable. Think of it as a form of detoxification.  When added sweetness is necessary and/or wanted, you can be the one to add it in (honey, agave, pure maple syrup...). 

Below are a few food/meal ideas to help get you started. Choose from any of the categories below to help create your "ideal" breakfast combos.

GREAT NEWS! Most food items contain more than one healthy nutrient! For ease of use, the foods below have been separated into categories. Strive to mix your food choices each day for added nutritional balance and variety.

 Whole Grains (Carbohydrates and Fiber) 

·         1 Whole-grain waffle,  pancake or crepes (watch your serving size)

·         ½ to 1 c. Oatmeal

·         1 Small (4 inch) whole-grain pita

·         1 Whole-grain English muffin or small bagel (size of a hockey puck) or ½ large bagel

·         1-2 Slices of whole-grain bread (look at energy values/serving sizes)

·         ¾ c. Whole-grain cereal (choose a cereal with lower sugar values)

·         1 Small muffin (opt for whole-grain flour choices)

  Fruit (Complex Carbohydrates and Fiber) 

·         1 Apple (small- medium size)

·          Orange

·          ½ Banana

·         1 c. Melon

·         15 Grapes

·         ¼ c. Dried fruit (try to avoid ones with added sugars)

Don't forget about BERRIES (strawberries, raspberries, blueberries & blackberries...) are packed with healthy nutrients and are a fun way to add pizzazz to your foods. Buy frozen berries off-season and save $.

Dairy (Carbohydrates, Protein, Fat) 

·         1 Cup skim milk, 1% milk, or dairy free milk alternative

·         1 oz. or 1 slice low-fat cheese

·         6-8 oz. plain low-fat yogurt (spruce-up your yogurt by adding in your own favorite fruits, granola... and avoid manufacturer added sugars...)

  Protein (Protein & Fat) 

·         1 Whole egg or 2 Egg whites only (minus 90 cal. for yolk, cholesterol…)

·         1 oz. of lean meat (salmon, ham…)

·         1-2 tbsp. Peanut butter (all natural if possible to lose the added sugars) 


Sample Breakfasts 
&
Estimated Energy / Nutrient Breakdowns

 

 

 

1. TAKE FIVE with this 5-Minute breakfast to GO:

Toast 1 slice of 100% whole wheat or whole wheat raisin bread and spread with 1 Tbsp peanut butter. Serve with 1 c low-fat plain or vanilla yogurt and 1 c fruit/berries.

398 cal, 20 g pro, 50 g carb, 13.5 g fat, 4.5 g sat fat, 15 mg chol.

2. Delicious GO-GO Smoothie:

In blender, mix 1 med banana, 1 c frozen peaches or other fruit of choice, 6 oz low-fat vanilla yogurt, 2 Tbsp orange juice concentrate, 1 Tbsp toasted wheat germ, and a dash of almond extract.
405 cal, 13 pro, 80 g carb, 3.5 g fat, 1.5 g sat fat, 8 mg chol, 6 g fiber, 114 mg sodium, 321 mg calcium 

3. Breakfast Burrito:

Made the night before; ready to re-heat and run out the door. In a nonstick pan, scramble 1 whole egg and 1 egg white (or 3 egg whites only – subtract 90 cal. for excluding the yolk). Fill a 10 1/2" whole wheat tortilla with egg, 1 oz shredded low-fat Cheddar cheese (or cheese alternative or no cheese), 2 Tbsp salsa, 3 Tbsp chopped tomato, and 3 Tbsp chopped cilantro (optional). Serve with 1 c cubed melon or other fruits/berries of choice.
400 cal, 23 g pro, 52 g carb, 11 g fat, 3.5 g sat fat, 218 mg chol, 4 g fiber, 512 mg sodium, 317 mg calcium 

 

 

 

    

 

 

 

 

 

 

 
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