Eating a balanced breakfast -- even if it's concentrated in the form of a high-fiber breakfast cookie -- can prevent mental and physical fatigue later in the day. Making breakfast a regular part of your routine may also help you control your cholesterol, eat less fat, and consume more vitamins and minerals. A high-fiber breakfast cookie like the one developed by the American Diabetes Association, offers whole grains, bran, nuts, raisins, nonfat milk and optional flax seed in each serving.
Breakfast Benefits
Whole-grain foods, low-fat dairy foods, a low-fat source of protein, and fruits or vegetables are the main components of a balanced breakfast. A high-fiber breakfast cookie can bring these nutrients together in a convenient, portable form. Breakfast cookies may appeal to kids who are too busy to sit down for a bowl of oatmeal with milk and orange juice. According to KidsHealth.org, children who eat breakfast perform better in school, are more likely to maintain a healthy weight and have fewer sick days. Adults who eat breakfast also have sharper concentration and may find it easier to control their weight.
Fiber Recommendations
MayoClinic.com advises that you eat whole-grain breakfast cereals that offer a minimum of 3 g of fiber per serving -- preferably 5 g or more. The ADA's high-fiber breakfast cookie provides 5 g of fiber per two-cookie serving in the form of whole oats and oat bran. The Harvard School of Public Health recommends that you eat at least 20 g of fiber each day to prevent constipation, reduce your risk of cardiovascular disease and maintain blood sugar control.
Cookie Ingredients
The ADA's breakfast cookie recipe reduces fat and cholesterol by using applesauce and canola oil instead of butter or hydrogenated shortening. This high-fiber recipe calls for oat bran, whole oats and optional ground flax seed. Nuts, raisins, grated orange peel, orange juice, honey, brown sugar, eggs and vanilla extract round out the list of ingredients. The recipe includes nonfat powdered milk for extra protein and calcium.
Nutritional Content
A serving of two high-fiber breakfast cookies has 220 calories, 5 g of fiber, 37 g of total carbohydrate, 6 g of protein, 7 g of fat, less than 1 g of saturated fat, 127 mg of sodium and 22 mg of cholesterol, according to the ADA. Whole oats are rich in soluble fiber, which dissolves partially during digestion. When you follow a diet low in saturated fat and cholesterol, the fiber in whole oats may protect the health of your heart by lowering your cholesterol levels.
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