A healthy breakfast can help to set a positive eating pattern for the day. Skipping breakfast can be a strategy for weight gain, as it can lead to over-eating later due to extreme hunger, notes the Weight Control Information Network. A healthy breakfast includes a source of protein and a serving of a healthy carbohydrate such as vegetables, fruit or whole grains. This type of breakfast does not require a lot of complex preparation to satisfy both hunger and nutritional needs.
Open-Faced Omelet
Omelets may conjure up ideas of elaborate brunches, but they are very easy to put together quickly. In a small bowl, scramble together one egg and two egg whites. Sticking to one whole egg keeps cholesterol under the 300 mg recommended by the American Heart Association. Put a small pan sprayed with non-stick cooking spray over medium heat. Add the eggs and top with one ounce of part-skim shredded mozzarella and a chopped tomato sprinkled lightly with salt and pepper. Move to the broiler and cook until cheese is melted and eggs are set. Top with torn slices of fresh basil. Eat with a dry, multi-grain English muffin to add fiber and whole grains. Total calories in this meal are about 360 calories, with 11 g of fat, 27 g of protein and 345 mg of calcium.
Fruit Pizza
Create a quick, sweet, healthy pizza with whole wheat pitas, fresh fruit and almond butter. Heat the oven to 400 degrees Fahrenheit. Split the pita into two round halves. Spread each half with one tablespoon of almond butter and top with a choice of thinly sliced pears, apple, plums or strawberries. Bake for 10 minutes, until the pita is crisp and lightly browned. Drizzle with a teaspoon of agave nectar and serve. This serves two people with about 330 calories, 11 g of fat, 6 g of protein and 9 g of fiber.
Pumpkin Oatmeal
Adding pumpkin to oatmeal increases its vitamin content and enhances fiber and takes no extra time. Use 1/3 cup of quick-cooking oats and put into a microwavable bowl with 2/3 of a cup of water, a dash of salt, 2 tablespoons of canned, unsweetened pureed pumpkin, ¼ cup dried cherries and a ½ teaspoon of ground cinnamon. Microwave on high for 3 minutes. Top with ¼ cup of low-fat milk or soy milk. Total calories is 330 with just 3 g of fat, 8 g of protein, 7 g of fiber and 104 mg of calcium, as well as approximately 50 percent of daily recommended needs for vitamin A from the pumpkin.
Member Comments