A balanced, easy-to-assemble make-ahead morning meal: Grab an apple, wrap 1 to 2 ounces of Cheddar in plastic, and toss ¼ cup
of fiber- and protein-rich walnuts into a resealable plastic bag.
2.Peanut Butter Waffle
Instead of
dousing a whole-grain or bran toaster waffle in syrup, cut the sugar and
boost the protein and fiber by spreading
it with 2 tablespoons of peanut butter. You
can also sprinkle on 1 tablespoon of raisins, sesame seeds, or extra
peanuts for
even more fiber, which helps deliver the
meal's nutrients slowly and steadily.
3.Plain Doughnut With Chocolate Milk
A
plain cake-style doughnut is usually a better choice than a bakery
muffin. At Dunkin' Donuts, for instance, an old-fashioned
doughnut has 280 calories, while a corn
muffin has 510 calories. Add fiber by eating ¼ cup of almonds or dried
fruit. Instead
of coffee, try 8 ounces of low-fat chocolate
milk.
4.Strawberry Shake
In a cocktail shaker, combine a packet of vanilla or strawberry
instant-breakfast powder (look for the no-sugar-added kind,
such as Carnation) and 1 cup of low-fat
strawberry cow's milk or soy milk. (You can also mix this the night
before.) If you
have time, use a blender to add strawberries
or a frozen banana, for extra fiber, and a scoop of protein powder, such
as GeniSoy
Natural.
5.Morning Pizza
You could have a slice of last night's pizza (it's preferable to filling
up on sugar or skipping breakfast). Or you could
try a more sophisticated spin: Take a slice
of crusty bread, spread it with 3 tablespoons of low-fat ricotta, and
add tomatoes.
Finish with a drizzle of olive oil (about 1
teaspoon) and a little salt and pepper. Broiling is optional.
6.Energy Bars
To substitute for a meal, an energy bar should have at least 3 to 5
grams of fiber and 10 grams of protein. Odwalla, Kashi
GoLean, and TruSoy are all good options.
Because cereal bars rarely have more than 2 grams of protein, kids might
be better
off adding a stick of Go-Gurt! and a sleeve
of peanuts.
7.Egg McMuffin
Yes, you read that right. If you must eat fast food in the morning, get
an Egg McMuffin at McDonald's. At 300 calories, it's
not an outrageous meal. Plus it has a good
amount of lean protein from the egg and the Canadian bacon. To trim
empty calories,
remove the top half of the muffin. For
additional fiber, add a fresh orange.
8.Cereal "Sundae"
A bowl of fiber-rich bran flakes (about 1½ cups) with 8 ounces of
low-fat milk is nearly the perfect breakfast. Make it portable
by replacing the milk with lemon or vanilla
yogurt and mixing it in a to-go container. Increase the fiber and
vitamins by
adding ¼ cup of nuts or fresh or dried fruit,
such as chopped pecans or blueberries.
9.Huevos Rancheros
One of the most portable proteins is a hard-cooked egg, but it has no
fiber or carbohydrates. So slice it, then roll it in
an 8-inch whole-wheat tortilla with a piece
of Canadian bacon or lean ham and, if you like, a ½-ounce slice of
cheese. Add
a tablespoon of salsa for a shot of flavor
and a smidgen of vitamin C.
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