Healthy Monday: Power Up with Breakfast
The Academy of Nutrition and Dietetics celebrates National Nutrition Month in March, making these suggestions available for ways to "power up" with breakfast each morning.
* Make instant oatmeal with low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts.
* Layer low-fat plain yogurt with your favorite crunchy cereal (* see below for a make-your-own recipe) and blueberries.
* Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.
* Make one packet of microwave oatmeal with low-fat milk. Mix 1/4 cup unsweetened applesauce, and sprinkle with apple pie spice or cinnamon.
* Top a toaster waffle with low-fat yogurt and peach slices.
* Stuff a whole wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.
* Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.
* Spread low-fat cream cheese on a whole grain toasted bagel. Top with sliced strawberries.
* Add lean ham and low-fat Swiss cheese to a toasted whole grain English muffin.
* If your taste buds do not crave breakfast foods, try these: peanut butter and banana sandwich on whole grain bread, leftover vegetable pizza, deli turkey and a slice of low-fat cheese and lettuce wrapped in a tortilla, or leftover rice mixed with low-fat yogurt, dried fruit and nuts sprinkled with cinnamon.
Springtime Cereal (Make Your Own)
From the Academy of Nutrition and Dietetics
3/4 cup wheat and barley nugget cereal
1/4 cup 100-percent bran cereal
2 teaspoons toasted sunflower seeds
2 teaspoons toasted almonds, sliced
1 tablespoons raisins
1/2 cup banana, sliced
1 cup strawberries, sliced
1 cup raspberry or strawberry yogurt, low in fat
Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds and almonds in a medium bowl. Add raisins, bananas and half of the strawberries. Gently stir the yogurt and divide between two bowls. Scatter the remaining strawberries over the top and enjoy.
Fat: 6 grams (1 gram saturated)
Carbohydrate: 69 grams
Sodium: 272 milligrams
Fiber: 8 grams