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April 2025
Build A Better Breakfast
Think breakfast is just for kids? Think again! Everyone can and should take advantage of the unique benefits of this first meal of the day. Breakfast not only satisfies hunger, it may lower the risk of heart disease and help you feel better throughout the day. Take time for your morning meal, go beyond toast and coffee to start your day off right!
Break the Fast:
- Research shows that breaking the overnight fast with a balanced meal can make a significant difference in overall health.
- Energy stores become depleted overnight, and need to be replenished.
- A cup of coffee or tea can be a jumpstart. However, a “balanced” breakfast providing protein and carbs can energize and revitalize throughout the morning.
- These sample breakfasts provide energy, aid in maintaining blood sugar, and are packed with nutrients.
Extraordinary Eggs:
Eggs were assumed to increase the risk of heart disease due to their high cholesterol content. However, research now shows that it is the type of fat, saturated, that has a greater impact, rather than dietary cholesterol. The fat from eggs is mostly unsaturated. It is the foods typically paired with eggs, bacon & sausage, that are high in saturated fats!
Instead, pair eggs with vegetables (mushrooms, spinach, tomato, onions, peppers). Scramble the egg, add cooked veggies accompanied by whole grain toast, garnish with salsa or avocado. Have a small orange or melon for added energy.
Toast Toppers:
For an easy balanced breakfast, try whole-grain toast with protein and vegetable or fruit topping to minimize spikes in blood sugar. Look for the term “100% whole grain” on the package. Top toast with nut butter, egg, Greek yogurt or cottage cheese for protein.
Make it savory or sweet! Savory – add cucumber, tomato, garlic powder and herbs, garnish with avocado and a squeeze of lemon. Sweet– top with berries, banana or apple, add cinnamon to enhance the flavor and nutrition.
Quick Starters:
On the go? Start your day with a quick wrap or a simple protein smoothie.
It’s a Wrap – Scramble an egg, add cooked vegetables, put in a whole grain tortilla, top with Greek yogurt and salsa.
Protein Smoothie – Start with plain low-fat Greek yogurt, add frozen berries and nonfat milk, then blend. Toss in a handful of washed baby spinach or diced cucumber, blend. Boost flavor by adding vanilla extract.
Oats & Beyond:
Although many cereals contain a considerable amount of added sugars and excessive carbs, there are some that can deliver health benefits. In fact, manufacturers are adding protein to some cereals to enhance nutrition. Check the label and be mindful of both the portion size and added sugar!
Oatmeal – Still one of the best options, this whole grain may lower LDL-cholesterol. Choose regular rolled oats in the morning or try overnight oats, using low-fat milk instead of water. Top with cinnamon, fresh or dried fruit, garnish with chopped nuts.
Yogurt Bowl – Place plain Greek low-fat yogurt in a bowl, add vanilla extract and mix. Add fresh or frozen fruit then garnish with oats, granola or nuts.
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