It’s morning – time to hustle out the door. Who needs breakfast, anyway?
Decades of research have demonstrated the benefits of breakfast. Adult breakfast eaters boost their concentration, productivity, and problem-solving skills. Children who eat breakfast score higher on school exams, are more creative and energetic, and are less likely to be overweight.
With minimal preparation, you can work breakfast into your household’s hectic morning. Just be sure to read labels at the store and buy or make low-fat versions of these foods whenever possible.
1. Toasting is quick and easy. Try toasted bagels or whole wheat bread topped with fruit spread, cheese, or peanut butter, or multigrain waffles topped with yogurt and fruit.
2. Whole-grain cereals – hot or cold – are convenient and nutritious. Select high-fiber, lower-sugar varieties. Add milk and fruit for a complete meal.
3. Combine milk, fruit, and a teaspoon of bran for a calcium-rich morning shake.
4. Take breakfast with you. Bagels, breakfast bars, and yogurt all travel well. Or bring along crackers, cheese, and grapes.
Cinnamon-Sprinkled French Toast
2 large eggs
2 tbsp. fat-free milk
1/2 tsp. ground cinnamon, or to taste
2 slices whole wheat bread
1 tsp. soft (tub) margarine
4 tsp. light pancake syrup
Kids: Crack two eggs into flat-bottomed bowl. Thoroughly whisk in milk and cinnamon. Dip bread slices, one at a time, into egg mixture in bowl, wetting both sides. Redip, if necessary, until all the egg mixture is absorbed into the bread.
Adults: Meanwhile, heat large nonstick skillet over medium heat. Add margarine. Place dipped slices in skillet. Cook for 2.5 to three minutes per side, or until both sides are golden brown.
Kids: Drizzle with syrup. Serve when warm.
Makes 2 servings. Each serving provides: Calories 190, Total fat 8 g, Saturated fat 3 g, Cholesterol 215 mg, Sodium 250 mg, Carbohydrates 19 g, Fiber 2 g, Protein 10 g.
Source: Department of Health and Human Services
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