Healthy ideas and recipes for breakfast
What is the secret to a better breakfast?
By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic – Expert Column
It's better for your health (and your weight) to have breakfast than to skip it. And it's definitely better to eat a healthy breakfast, rich in fibers and nutrients, than one full of refined grains, sugar, salt and / or saturated fats. But, what happens if you do not have healthy ideas for breakfast?
One quick tip that I use to keep my breakfast balanced is to "strive to achieve five." That means I try to include at least 5 grams of fiber and 5 grams of protein in each breakfast.
Many people are wrong to eat a breakfast consisting mainly of refined carbohydrates with very little fiber and protein, such as a roll of refined flour, a muffin made with sugar and white flour, or a sugary cereal with a low fiber content. Balancing carbohydrates (preferably whole grains, fruits, and vegetables) with a little protein and a little more healthy fat will do a better job of avoiding hunger until lunch and feeding all morning activities.
To help you get there, here are some tips to make sure your breakfast is balanced, as well as some quick and healthy breakfast ideas and recipes.
A healthy breakfast has at least 5 grams of protein
Low-fat or fat-free dairy products can add protein to your breakfast, just like egg whites or egg substitute (egg yolk does not contribute to the protein); lean meats for breakfast such as Canadian bacon, extra lean ham, turkey bacon or light turkey sausage; and soy milk and other soy products. Here is the amount of protein you get from some typical breakfast foods:
|Protein sources for breakfast||Protein
|Skim milk, 1 cup||10||100||14|
|Low-fat vanilla yogurt, 1 cup||9.3||253||4.6||2.6||42|
|Low-fat cottage cheese, 1 cup||28||160||two||one||6|
|Low-fat cheese, 1 oz||8||70||4||2.5||one|
|Egg whites, 2||7||33||one|
|Egg substitute, 1/4 cup||6||30||one|
|Soy milk, low fat, 1 cup||4||90||1.5||14|
|Soy-based sausage, 2 oz||12||119||4.5||0.7||6|
|Tofu, ultra firm lite, 2 oz.||5||43||1.4||2.2|
|Canadian bacon, 2 oz||12||89||3.9||1.2||one|
|Extra lean ham, 2 ounces||eleven||61||1.5||0.4||0.4|
|Turkey Bacon, 2 Strips||4||70||6||two||<1|
|Light turkey sausage, 2 oz||9||130||10||2.2||one|
|Peanut butter, natural, 1 tablespoon||3.5||100||8||one||3.5|
|Light cream cheese, 1 oz||3||53||4||2.7||1.8|
|Lox (smoked salmon), 1 oz||5.2||33||1.2||0.2|
A healthy breakfast has at least 5 grams of fiber
One way to get to those 5 grams of fiber is to include a whole grain and / or fruit or vegetable in your breakfast. Breakfast is the perfect time to work with a portion or two of whole grains, which along with fiber also offer many vitamins, minerals and phytochemicals that promote health.
Get your grains at breakfast with one of these:
Hot oatmeal (or other hot whole grain cereal). Cold whole cereal. 100% whole wheat bread, small muffin, English muffin or omelette Pancakes and waffles made with at least half of wholemeal flour (you can also add oatmeal, oat bran or ground flax seeds to increase nutrition). Muffins and cinnamon rolls made with at least half of whole wheat flour (you can also add oats, oat bran or ground flaxseed).
Weekend breakfast tip: Make waffles, pancakes, or whole grain muffins over the weekend and freeze them in individual plastic bags for a quick breakfast. On weekday mornings, simply remove them from the freezer in the microwave or toaster / toaster.
Here is the amount of fiber you get from some typical breakfast foods:
|Protein sources for breakfast||Fiber
|Oatmeal, cooked, 3/4 cup||3||124||twenty-one||2.7||4.5|
|Whole grains, 1 cup (like raisins)||7||190||Four. Five||1.5||5|
|100% integral bread, 1||two||70||14||one||3|
|Whole wheat bagel (95 g)||9||260||52||1.5||eleven|
|Whole wheat tortilla (114 g)||8||300||54||4.5||12|
|Whole flour, 1/4 cup||4||110||2. 3||0.5||4|
|Oatmeal, rolled, quick, 1/4 cup||2.3||83||14||1.5||3|
|Barley, med., Cooked, 1/2 cup||5||220||55||0.7||5|
|Pearl barley, cooked, 1/2 cup||3||97||22||0.3||two|
|Buckwheat groats, cooked, 1/2 cup||2.3||77||17||0.5||2.8|
|Quinoa, cooked, 1/2 cup||2.6||111||twenty||1.8||4|
|Cranberries, fresh, 1/2 cup||two||42||eleven||0.2||0.6|
|Raspberries, fresh, 1/2 cup||4||32||7||0.4||0.7|
|Dried fruits, mixed, 1/4 cup||two||120||28||one|
|Melon, 2 cups (melon or melon)||3||108||26||0.3||3|
|Mushrooms, cooked, 1/2 cup||two||22||4||0.4||two|
|Onions, cooked, 1/2 cup||two||29||7||0.1||one|
|Zucchini, cooked, 1 cup||2.2||26||5||0.2||two|
|Tomatoes, 1 med.||one||25||5||one|
|Ground flaxseed, 2 tablespoons||3||80||4||6||3|
|Pecans (or other chopped nuts), 1/4 cup||3||205||4||twenty-one||3|
11 examples of balanced breakfast
So, how do you incorporate these healthy foods into your breakfast when you run out the door one Monday morning? Try these 11 quick and healthy breakfast ideas:
one. A granola bar with higher fiber content (such as Fiber One chewable bars), a banana and 8 ounces of low-fat or fat-free milk. This breakfast will give you 365 calories, 67 grams of carbohydrates, 12 grams of fiber, 13.5 grams of protein, 7.5 grams of fat, 3.6 grams of saturated fat, 15 mg of cholesterol and 235 mg of sodium.
two. 1 small whole wheat bagel, 1 oz. Of reduced-fat cheese or 1 tablespoon of natural peanut butter, plus 1 cup of fresh fruit (like sliced strawberries). (384 calories, 65 grams of carbohydrates, 12.3 grams of fiber, 20 grams of protein, 6 grams of fat, 3 grams of saturated fat, 15 mg of cholesterol, 654 mg of sodium).
3. Tortilla made with 1/2 cup of egg substitute, 1/2 cup of vegetables and 1 ounce of low-fat cheese, served in 100% whole grain English rolls. (288 calories, 35 grams of carbohydrates, 7 grams of fiber, 28 grams of protein, 6 grams of fat, 2.5 grams of saturated fat, 15 mg of cholesterol, 724 mg of sodium).
Four. Multigrain waffle topped with 1/2-cup fresh fruit and 1/4 cup plain yogurt with 1/8 teaspoon vanilla extract and a pinch of ground cinnamon. (265 calories, 48 grams of carbohydrates, 8 grams of fiber, 11 grams of protein, 5 grams of fat, 1 gram of saturated fat, 12 mg of cholesterol, 386 mg of sodium.)
5. Two slices of toasted French bread made with wholemeal bread and one egg (use a higher omega-3 type if possible) mixed with 1/4 cup of non-fat and medium or low-fat milk, 1/8 teaspoon of vanilla and a pinch of cinnamon. (278 calories, 42 grams of carbohydrates, 5 grams of fiber, 14 grams of protein, 6.5 grams of fat, 1.5 grams of saturated fat, 215 mg of cholesterol, 480 mg of sodium).
6 Breakfast burrito made with 1 whole wheat tortilla (weighing around 50 grams), 1/2 cup of scrambled egg substitute with 1/2 cup of cooked mixed vegetables and 1 oz of low-fat cheese. (304 calories, 32 grams of carbohydrates, 6 grams of fiber, 25 grams of protein, 7 grams of fat, 2.5 grams of saturated fat, 15 mg of cholesterol, 669 mg of sodium).
7 Cooked oatmeal (1/2 cup "low-sugar" oatmeal cooked with 3/4 cup of skim or low-fat milk), topped with 1/4 cup of dried fruit or 1/2 cup of fresh fruit and 1 tablespoon chopped walnuts. (341 calories, 60 grams of carbohydrates, 5 grams of fiber, 13 grams of protein, 7 grams of fat, 0.5 grams of saturated fat, 5 mg of cholesterol, 365 mg of sodium).
8 Sandwich for breakfast made with 1 whole grain English muffin, 1 1/2 oz. Of light turkey breakfast sausage and 1 oz. Of low fat cheese. (300 calories, 28 grams of carbohydrates, 5 grams of fiber, 21 grams of protein, 12 grams of fat, 4 grams of saturated fat, 83 mg of cholesterol, 690 mg of sodium).
9. Smoothie made with 6 ounces of low-fat "light" yogurt mixed with 1 cup of frozen fruit and 1/2 cup of soy milk or low-fat milk. (230 calories, 42 grams of carbohydrates, 6.5 grams of fiber, 9 grams of protein, 4 grams of fat, 1 gram of saturated fat, 5 mg of cholesterol, 130 mg of sodium).
10 Breakfast parfait with yogurt made with 6 ounces of "light" low-fat yogurt, 1/2 cup of fresh chopped fruit and 1/2 cup of low-fat granola. (302 calories, 65 grams of carbohydrates, 7 grams of fiber, 10 grams of protein, 4 grams of fat, 2 grams of saturated fat, 4 mg of cholesterol, 170 mg of sodium).
eleven. Whole grains (1 cup) with 1/2-cup of skim or low-fat milk and 1/2-cup of fresh fruit (such as blueberries). (276 calories, 62 grams of carbohydrates, 10 grams of fiber, 11 grams of protein, 2 grams of fat, 0.2 grams of saturated fat, 3 mg of cholesterol, 424 mg of sodium).
Healthy breakfast recipes
Here are five healthy breakfast recipes that will help you start your morning well.
2/3 cup of light pancake syrup
1/4 cup of dark brown sugar, packaged, if you prefer sweeter (optional)
3/4 cup peanut butter soft natural style
2 teaspoons of vanilla extract
1 large egg (use the upper omega-3 mark if available)
1 tablespoon of egg or egg white substitute
3/4 cup wholemeal flour
6 tablespoons unbleached white flour
1/2 teaspoon of baking soda
1/4 teaspoon of salt
3/4 cup rolled oats
3/4 cup dried fruits such as raisins, currants or dried cranberries (optional)
2 1/2 cups roasted oat cereal rings with higher fiber content (such as Trader Joe's high organic fiber)
Preheat the oven to 375 degrees. Cover two non-stick baking trays with canola spray or baking spray. In a large bowl, combine pancake syrup, brown sugar (if desired), peanut butter, vanilla extract, egg and egg substitute (or white) and beat over medium heat until smooth . In a medium bowl, combine the wholemeal flour, white flour, baking soda and salt with a whisk. Pour into a bowl with the peanut butter mixture, beat at low speed until mixed. Add the oatmeal and dried fruits (if desired) and the oatmeal cereal toasted by hand with a spatula or spoon. Drop 1/4 cup of biscuit dough per cookie into prepared baking sheets (6-7 per baking sheet); Flatten cookie mounds approximately 3/4 inches thick with a spatula. Bake for about 10 minutes or until the cookies are lightly browned on the edges. Allow to cool on a baking sheet or wire rack. Store in sandwich bags at room temperature for up to 2 days or in the freezer for up to 2 months.
Performance: 12-14 jumbo breakfast cookies
Nutritional information per serving: 214 calories, 8 g of protein, 27 g of carbohydrates, 8.5 g of fat, 1.5 g of saturated fat, 18 mg of cholesterol, 5 g of fiber, 196 mg of sodium. Calories from fat: 35%.
Strawberry summer muffins
These muffins are delicious fresh from the oven. If you have the habit of using butter or margarine in your muffins, try some light cream cheese with these.
1 1/3 cup fresh sliced strawberries (or use frozen)
1/4 cup of low fat milk
1 teaspoon vanilla extract
1/2 teaspoon strawberry or raspberry extract (optional)
1/2 teaspoon of red dye (optional)
1/4 cup of less fat margarine with the lowest amount of saturated / trans fat you can find (with approximately 8 grams of fat per tablespoon)
1/2 cup granulated sugar (add 1/4 cup more sugar or Splenda if you prefer sweeter)
1 large egg, room temperature (use a higher brand of omega-3, if available)
1/4 cup of egg substitute or 2 egg whites
1 cup of wholemeal flour
1/2 cup unbleached white flour
1 teaspoon baking powder
1/4 teaspoon of salt
1 tablespoon of powdered sugar to sprinkle the lids (optional)
Preheat the oven to 350 degrees. Cover a 12-cup muffin tin with cupcake liners; set aside. Place the strawberries in a small food processor; Process until mashed. Make sure you have 2/3 cup of puree. In a small bowl, combine 2/3 cup of strawberry puree with low-fat milk, vanilla extract, strawberry extract and red coloring (if desired); set aside. In a bowl of an electric mixer equipped with the palette attachment, margarine cream and medium-high speed sugar until combined and fluffy. Reduce the speed to medium-low and add the egg and the egg substitute or the egg white, beating until they are mixed. Scrape the side and bottom of the container well in half. With the mixer turned off, in a medium bowl, mix the flours, baking powder and salt; then add half of the flour mixture to the mixing bowl with the margarine mixture, whisking until mixed. Pour the mixture of strawberries and beat to LOW until they are mixed, scraping the sides of the bowl with a spatula in half. Add the remaining flour mixture, whisking until mixed and scraping the sides of the bowl. Add 1/4 cup muffin batter to each prepared muffin cup. Bake until the lids are dry to the touch (about 22 minutes). Allow to cool completely in tin before sprinkling with powdered sugar, if desired.
Performance: Makes 11 muffins (5.5 servings of 2 muffins each)
Nutritional information per serving of 2 rolls: 258 calories, 8 g of protein, 47 g of carbohydrates, 6 g of fat, 1 g of saturated fat, 40 mg of cholesterol, 4 g of fiber, 260 mg of sodium. Calories of fat: 20%.
Wheat butter and honey cookies
2 cups wholemeal flour
2 cups unbleached white flour
1 teaspoon salt
4 teaspoons baking powder
2 tablespoons of honey
1/2 cup margarine less fat or whipped butter
1 1/2 cups + 2 tablespoons of low-fat buttermilk
Preheat the oven to 400 degrees. Cover a baking sheet with parchment paper (or cover it with canola oil). In a large bowl, combine the flours, salt and baking powder at low speed while stirring. Add honey and margarine or butter; Beat on low heat until they crumble. Add buttermilk and simmer until the dough forms. Sprinkle the flat surface with a few tablespoons of unbleached white flour. Press the cookie dough until you get a square of 8 or 9 inches (about 1 inch thick). Cut the dough with a 2 1/2 inch cookie cutter and place the cookies in a prepared baking sheet. Unroll the remains only once. Bake until golden brown (about 18 minutes).
Performance: 10-11 cookies
Nutritional information per cookie (if it is 11 per recipe): 220 calories, 7 g of protein, 39 g of carbohydrates, 5 g of fat, 1 g of saturated fat, 2 mg of cholesterol, 3.3 g of fiber, 447 mg of sodium . Calories of fat: 20%.
Vegetarian Microwave Frittata (for two people)
You can prepare this tasty breakfast dish for two in about 10 minutes. If desired, garnish each serving with chopped fresh tomato or salsa and / or avocado slices.
1 1/4 cup crushed frozen potato chips (the type with 0 grams of fat per serving)
2/3 cup of grated or grated carrot
1/4 cup chopped onion
1 tablespoon chopped fresh parsley (or 1 1/2 teaspoon parsley flakes)
2 teaspoons of olive oil or canola oil
Pinch of salt and pepper (optional)
2 large eggs (use an upper omega-3 mark if available)
1/2 cups of egg substitute
1/4 cup low-fat milk or half and half fat-free
1/8 teaspoon dried mustard
Two scripts of hot sauce (like Tabasco)
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