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Quick and Healthy Morning Meals

Quick and Healthy Morning Meals

But not all breakfasts are good for you. High-sugar meals can leave you yearning for a nap by mid-morning, and fat laden egg and bacon breakfasts can lead to over-eating at lunchtime. A balanced breakfast - one that will satisfy your body's nutrients needs - provides a healthy dose of high-fiber carbohydrates (like fruit, oatmeal or other whole grains), good-for-you proteins (like peanut butter or yogurt) and unsaturated fats from foods like nuts and wheat germ.

Breakfast Eater Tidbits

Breakfasts

  • A British study found that breakfast built around carbohydrates with a small amount of protein reduced hunger throughout the morning.
  • People who reach the ripe old age of 100 consume breakfast more regularly than others do.
  • Breakfast skippers are less efficient, mentally and physically, than breakfast eaters.
  • Eating oatmeal for breakfast can help prevent overeating later in the day.

Breakfast Fruit Cup Recipe

2 oranges, peeled, seeded and sliced into bite-size pieces
1 medium banana, peeled and sliced
1 tablespoons raisins
1/3 cup lowfat vanilla yogurt
1/2 teaspoon ground cinnamon

In a small bowl, combine fruit. Divide fruit equally into 4 bowls. Put a rounded tablespoon of lowfat yogurt over fruit in each bowl, and sprinkle equal amounts of ground cinnamon before serving. Serves 4

Per serving: 2g protein, 0g fat, 19g carbohydrates, 81 calories

Day of the Week Breakfast Recipes

The following recipe links - one for every day of the week - are all easy to make. Pair with the suggested healthy additions to boost the calcium and protein and you will get the biggest nutrient bang for the lightest calorie buck. Best of all, the taste is worth waking up for.

Recommended Breakfast Recipes

1. Who says you do not have time for breakfast? This protein-rich childhood favorite is ready in less than five minutes. A study from Pennsylvania State University showed the monounsaturated fats in peanut butter could help ward off heart disease.

2. Eggs are rich in energy-producing B vitamins and provide the best-quality protein money can buy. What is more, the American Heart Association says three to four yolks a week are all right if your cholesterol levels are normal.

3. Dried fruit is one of the densest foods on the planet. Have some on hand for a quick snack anytime (just keep a close tab on your intake; it can also be calorie-packed).

4. These traditional favorites are ready to eat in less than a half-hour. Bake a batch on the weekend to save time during the week - the muffins also freeze well.

5. Oatmeal contains more soluble fiber than any other food, making it one of the best cholesterol busters you can add to your diet.

6. Here is another make ahead that is best prepared when you have more time. Wheat germ is a good source of iron, which helps fend off fatigue; sprinkle some on yogurt or cottage cheese for a deliciously different snack.

7. Make and set aside the night before for an instant morning pick-me-up. The blackberries provide a blast of cancer-fighting fiber, while the kiwifruit and mango give you heart-healthy vitamin C.

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