Presentation on theme: "Fuel Your Day With Breakfast Grab a glass of milk or juice and one of these quick fixes. Remember to include some protein for blood sugar and hunger control!"— Presentation transcript:
Fuel Your Day With Breakfast Grab a glass of milk or juice and one of these quick fixes. Remember to include some protein for blood sugar and hunger control! (yogurt, milk, cottage cheese, cheese, nuts, peanut butter, eggs, meat, beans or tofu) Eggsactly a Good Start Boiled eggs. Have cooked and ready to grab from the frig. Egg sandwich, burrito, taco, pita. Add eggs to any whole grain. Scramble-ins: Toss in pre-cut fresh or frozen veggies or salsa. Try microwaved eggs: beat eggs in small bowl, cook 30 seconds, stir, cook 30 seconds. Enjoy. 4 yolks per week is a safe amount for cholesterol control. Enjoy egg whites as a great protein source with out cholesterol. Smooth-Start Smoothies: Keep frozen berries, bananas, peaches, etc. on hand to make quick, tasty, portable breakfast drinks. Blend fruit and milk or juice (try light juice) in blender. Add protein powder, powdered milk, yogurt (plain or flavored), or soft tofu for a protein source. If needed, make it sweeter with a little honey, vanilla or other flavor extract, or artificial sweetener. Pour left over smoothie mix into popsicle molds and freeze for a cool treat later or freeze in ice cube trays and add to your light lemonade drink mix for a flavor boost. No-Wait Waffles and Pancakes: Use a low-fat mix & forget messy, high calorie butter & syrup. Drop fruit pieces or chocolate chips onto pancakes as they cook for a cooked-in flavor boost and a grab and go treat. Wrap a pancake around cooked turkey bacon and go. Top a low-fat whole grain frozen waffle with a sprinkle of powdered sugar, some fruit or a bit of peanut butter. Make pancakes on the weekend and store in plastic bag for a quick heat-and go option during the week. Place plastic wrap or wax paper under and between pancakes to prevent them from sticking together. You Go for Yogurt or Cottage Cheese: Grab a spoonable or drinkable yogurt. Mix fresh, frozen or dried fruit, nuts or cereal into the yogurt. Mix fresh or canned fruit or apple butter into cottage cheese. Mix salsa or fresh tomatoes into cottage cheese. -Try as a dip with toast wedges, tortilla chips. Love Those Leftovers: Heat ‘em and eat ‘em!
Go With the Grain for a Good Start Aim for 3 grams of fiber or more per serving for a fiber boost. Aim for 8 grams of sugar or less per serving (check cereals). Try different breads, English muffins, and bagels. -Spread on a little peanut or apple butter; light margarine (+honey); or fat free cream cheese mixed with cinnamon+sugar, jam, or honey. -Melt on some low-fat mozzarella and add sliced tomatoes. Make low-fat muffins ahead and freeze in freezer bag. -Thaw in microwave (about 30 seconds) for a quick fix. -Use ½ whole wheat flour and ½ regular flour in recipe. -Replace oil or butter in recipe with equal amount of pureed bananas/prunes/peaches (baby food), pumpkin or apple sauce. Simply Cereal: Cold or hot, instant or not, cereal is a great breakfast choice. -Grab a protein source also to make the cereal last all morning. Mix fresh, frozen or dried fruit or nuts into cold or hot cereal. Pre-stuff baggies with dry cereal to grab and go. - Mix in dry fruit, nuts, and pretzels for quick grab trail mix. Slice bananas or other fruit into a bowl and cover with milk. Snag a Sandwich: Make your favorite “lunch” sandwich for breakfast. Try peanut butter with banana slices or fat free cream cheese (mix in a little honey) and strawberry slices on whole wheat bread or toast. Fry an egg (use nonstick spray or a coating of olive oil) with the yolk popped and slide into some bread or an English muffin with a little light mayo or margarine. Add turkey bacon, low fat cheese, salsa, etc as desired. Pick Up a Pita/Burrito/Wrap To Go Fill a pita, tortilla, or wrap with scrambled eggs, a little cheese, crumbled turkey bacon and salsa. Spread on some fat free cream cheese, cinnamon and sugar or honey, and fruit slices. Roll and eat. Spread on peanut butter & fill with apple or banana slices. Make bean, egg, or potato burritos ahead of time. -Wrap in plastic wrap and freeze in freezer bags. -Microwave and go! Pizza Power: Spread pizza sauce or spaghetti sauce on an English muffin or bagel. Add low-fat mozzarella cheese and melt in microwave or under broiler. -Keep pre-sliced mushrooms, olives, and other pizza toppings handy for quick add-on options. Leftover U-bake or other healthy pizza (low fat toppings, low-fat cheese or light on the cheese, no oil used in pan when pizza cooked) is great warmed up or cold for a quick breakfast start also.