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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.

cereal* 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.

Nutritional information

Calories: 352

Fat: 6 grams (1 gram saturated)

Carbohydrate: 69 grams

Sodium: 272 milligrams

Fiber: 8 grams