Wednesday, March 21, 2012

Bored with your Healthy Breakfast?

By Sharon Liao,

Sick of your standard breakfast? Whether you're an a.m. oatmeal devotee, a grab-and-go girl, or an omelet expert, we've got a new breakfast alternative for you. These healthy breakfasts will "jump-start your metabolism while keeping you from snacking mindlessly and overeating throughout the day," says David Grotto, R.D., author of 101 Optimal Life Foods. Swap your usual a.m. meal for one of these tasty alternatives and you'll feel more satisfied, avoid temptation and stay energized until lunch.

Your Usual Healthy Breakfast: Oatmeal
Regular: With about 4 grams of fiber per half cup, oatmeal is a healthy and filling way to start your day, but it can taste bland without the right toppings.
Better breakfast idea: Grotto recommends whipping up an "oatmeal au lait": Stir together 1 cup cooked steel-cut oatmeal, 2 teaspoons instant coffee, 1 tablespoon agave syrup, 1/4 cup nonfat milk, and 1/2 cup water; microwave for 1 minute and 45 seconds. (Each bowl contains 363 calories and 5 grams of fat.)
Other options: Tired of oats? Try a new breakfast grain, like millet. "It has a slightly nutty flavor," says Grotto. "Plus it contains 6 grams of protein and 4 grams of fiber per half cup." Simmer it gently with water and top with fruit.

Your Usual Healthy Breakfast: Toast & Jam
Regular: "Because some people don't like traditional breakfast foods, like eggs or cereal, they have something small instead—say, a slice of toast," says Daniela Jakubowicz, M.D., author of The Big Breakfast Diet. But carbs alone won't hold you over all morning.
Better breakfast idea: Jakubowicz advises having typical lunchtime fare and choosing a meal that contains protein as well. So, instead of butter or jelly, top two slices of whole-grain toast with jelly and peanut butter. Another new breakfast idea? Make a "TLT" with turkey, lettuce, and tomato.

Your Usual Healthy Breakfast: Egg Omelets
Regular: Eggs are a great source of protein in the morning (about 6 grams each), but they could use a nutrient and flavor boost.
Better breakfast idea: "Add nutrients and flavor to a plain two-egg omelet by folding in leftovers, like chicken, sautéed spinach, or roasted squash," says Grotto. Round it out with a slice of multigrain bread and you've got a satisfying new breakfast for less than 315 calories.

Your Usual (not so) Healthy Breakfast: Deli Muffin
Regular: Oversize bakery muffins can pack up to 800 calories and 41 grams of fat.
Better breakfast idea: Swap your staple for an English muffin topped with peanut butter, a sliced banana, and a small handful of chocolate chips. The protein- and fiber-rich banana gives your new breakfast staying power—and cuts 427 calories and 27 grams of fat. "Plus, chocolate triggers the release of serotonin—a feel-good hormone—and keeps your levels elevated for hours," says Jakubowicz. "So you'll be less likely to experience sugar cravings later in the day."

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Cheers Eights & Weights!

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