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Ингредиенты
- Complex carbohydrates (ex: whole grain cereal, wheat bread, fruit, and low-fat milk)
- Protein (ex: eggs/egg whites, lean meat, nuts)
- Healthy fat (peanut butter, nuts, light cream cheese)
- Look for whole wheat bread and grain products instead of white/refined products
- Choose low-fat (skim, 1% or 2%) milk and dairy products
- Limit your intake of fried foods, grease, and extra gravies & sauces
- Aim to get fruit into your breakfast either as a juice or as a whole fruit
- Here are some examples to get you startedâ¦
- Quick 5 in 5
- 2 slices 100% whole wheat toast each with 1 Tbs. natural peanut butter and top with slices banana
- 1 scrambled egg, 2 oz turkey sausage, 1 whole 100% wheat mini bagel with 2 Tbs. 100% fruit jelly and 8 oz low-fat milk
- Yogurt Parfait: 6 oz low-fat Greek yogurt, 1 Tbs. honey, ¾ cup whole grain cereal and 2 Tbs. chopped nuts (or flaxseed)
- 1 whole wheat tortilla rolled with 2 oz turkey and 1 slice 2% cheese in addition to a pre-made yogurt smoothie
- 1 cup cooked oatmeal topped with ½ cup fresh blueberries and 2 Tbs. chopped pecans, 8 oz low-fat milk
- OR..
- Hot Peanut Butter and Banana Cereal
- for Two
- INGREDIENTS:
- 1/2 cup rolled or steel cut oats
- 3/4 cup fat-free milk
- 1/8 teaspoon ground cinnamon
- 1/2 medium sized banana, sliced or chopped (about 1/2 cup)
- 1 tablespoons brown sugar
- 1 tablespoon natural peanut butter, chunky or smooth
- Fat: 5.6 g
View Full Recipe at Chocolate Broccoli
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 587g | |
| Calories 1271 | |
| Calories from Fat 326 | 26% |
| Total Fat 37.0g | 46% |
| Saturated Fat 10.0g | 40% |
| Trans Fat 0.0g | |
| Cholesterol 210mg | 70% |
| Sodium 2081mg | 87% |
| Potassium 1193mg | 34% |
| Total Carbs 194.55g | 52% |
| Dietary Fiber 17.4g | 58% |
| Sugars 44.09g | 29% |
| Protein 44.86g | 72% |
