Saturday, June 1, 2013

How to Build a Balanced Breakfast



I know I've posted a lot of yummy breakfast dishes over the past several years.   Sinful ones, and healthier ones.  But those sinful breakfasts are usually saved for special occasions or a nice weekend meal.  

So what do you eat every day?  Me?  I'm always on the run getting ready for work and usually end up taking breakfast to work.  A grab and go breakfast is perfect for me, and I bet a lot of you too!

So I was browsing recipes on the internet and came across this wonderful formula for making a balanced breakfast.  Easy to put together and even easier to take along with you.  How perfect is that?

I thought this was a perfect post for today since I'm running out the door and don't have time for much of a breakfast myself.  So my breakfast of today consists of:

Whole grain toast
2 T low sugar blackberry jam
Smoothie (recipe coming soon!)


When compiling your first meal of the day, remember this simple formula:

Whole grain + dairy/protein + fruit = healthy breakfast

     
Include whole grains for the starch portion of your meal. This will be your main carbohydrate source. The dairy/protein digests more slowly than carbohydrate, helping you feel satisfied. And fruit is rich in essential vitamins, minerals, and fiber -- plus it's a healthy carbohydrate source.

Here are 6 healthy breakfast ideas.  All low in calories, carbs, and a good source of fiber, protein, and vitamins.

 

Healthy Breakfast #1: Sausage and Cheese English Muffin

Whole Grain:
--Whole wheat English muffin
--1 teaspoon light vegetable oil spread

Dairy/Protein:
--Morningstar Farms Original vegetable sausage patty
--3/4 ounce reduced-fat cheese

Fruit:
--3/4 cup blueberries


Healthy Breakfast #1: Sausage and Cheese English Muffin    

Healthy Breakfast #2: Cereal and Milk

Whole Grain:
--1 cup Kashi GoLean cereal

Dairy/Protein:
--3/4 cup fat-free milk

Fruit:
--1/2 cup strawberries, sliced


Healthy Breakfast #2: Cereal and Milk   


Healthy Breakfast #3: Blueberry Muffin


Whole Grain:
--Fiber One frozen blueberry muffin, thawed

Dairy/Protein:
--Hard-cooked egg

Fruit:
--1 cup cantaloupe cubes


Healthy Breakfast #3: Blueberry Muffin  

Healthy Breakfast #4: Apple and Cheese

Whole Grain:
--Amy's Apple Toaster Pop, toasted

Dairy/Protein:
--Light string-cheese stick

Fruit:
--Small apple





Healthy Breakfast #4: Apple and Cheese   

Healthy Breakfast #5: Bagel with Peanut Butter

Whole Grain:
--Thomas' 100% Whole Wheat Mini Bagel

Dairy/Protein:
--1 tablespoon Smucker's Natural Creamy Peanut Butter

Fruit:
--1 large orange


Healthy Breakfast #5: Bagel with Peanut Butter  

Healthy Breakfast #6: Cinnamon Swirl Bread and Spread

Whole Grain:
--2 slices Pepperidge Farm 100% Whole Wheat Cinnamon with Raisins Swirl Bread, toasted

Dairy/Protein:
--2 tablespoons reduced-fat cream cheese
--1 teaspoon honey

Fruit:
--1 kiwifruit


Healthy Breakfast #7: Cinnamon Swirl Bread and Spread  

Here's to a healthier breakfast, and one's that grab 'n go!!!
Enjoy!



Pictures and recipes courtesy of DiabeticLivingOnline.com

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