least 5 g fiber and 5 g protein
You often hear people refer to
breakfast as “the most important meal of the day”, yet many of us don’t even
take the time to consume it.
Whether the excuse is too busy, no time, forgot, not hungry, or weight
loss, the benefits of eating breakfast are proven! According to a study in the Journal of the American Dietetic
Association, those adults that ate breakfast regularly tended to exercise more
and ate fewer calories than those participants who did not eat breakfast. This is true for many
people often skip breakfast to reduce their calorie intake, but often end up
gorging at lunch or dinner or snack all day long due to hunger.
breakfast also jumpstarts your metabolism and research shows those who skip
breakfast expend less calories because they are more tired, irritable and
eaters have more endurance, strength, and concentration in comparison.
Another important aspect of
breakfast that must be considered is the type of meal consumed. Not all meals are created equal! (P.S. Coffee does not count as breakfast!). Breakfast is the perfect time to get in
a good fuel source for the day, so opt for things loaded in vitamins, minerals,
fiber, and protein to hold you through the day. A Golden Rule: Strive for 5”. Look for foods with at least 5 g fiber and 5 g protein. Fresh foods and whole grains are loaded
with these components, are low in calories, and are quick and easy to prepare.
Look for foods with protein and
fiber already combined like high protein, whole grain cereals, natural protein
bars, etc. Read labels! Or try and
combining easy protein and fiber sources.
PROTEIN SOURCES 5 g:
Try things like eggs and egg
whites, lean breakfast meats such as Canadian bacon, extra lean ham, turkey
bacon, or light turkey sausage. Soy milk, soy products, low fat and non fat
FIBER SOURCES 5 g:
Include whole grain and/or fruit or
vegetables with your protein source.
Try hot oatmeal, hot whole grain cereal, cold whole grain cereal, 100%
whole wheat bread, small bagel, English muffin, or tortilla. Pancakes and waffle made with at least
half whole wheat flour, and muffins made with at least half whole wheat flour.
Here are a few easy ideas to
get you started:
1. A higher-fiber
granola bar (like Fiber One chewy bars), a banana, and 8 ounces low-fat or skim
milk. This breakfast will give you 365 calories, 67 grams carbohydrate, 12
grams fiber, 13.5 grams protein, 7.5 grams fat, 3.6 grams saturated fat, 15 mg
cholesterol, and 235 mg sodium
2. 1 small whole-wheat bagel, 1 ounce reduced-fat cheese or 1 tablespoon
natural peanut butter, plus 1 cup fresh fruit (like sliced strawberries).
(384 calories, 65 grams carbohydrate, 12.3 grams fiber, 20 grams protein, 6
grams fat, 3 grams saturated fat, 15 mg cholesterol, 654 mg sodium.)
made with 1/2 cup egg substitute, 1/2 cup vegetables, and 1 ounce reduced-fat
cheese, served on 100% whole-grain English muffin. (288 calories,
35 grams carbohydrate, 7 grams fiber, 28 grams protein, 6 grams fat, 2.5 grams
saturated fat, 15 mg cholesterol, 724 mg sodium.)
waffle topped with 1/2-cup fresh fruit and 1/4 cup plain yogurt with 1/8
teaspoon vanilla extract and a pinch of ground cinnamon stirred in. (265 calories,
48 grams carbohydrate, 8 grams fiber, 11 grams protein, 5 grams fat, 1 gram
saturated fat, 12 mg cholesterol, 386 mg sodium.)
5. Two slices
French toast made with whole-grain bread and one egg (use a higher omega-3 type
if possible) blended with 1/4 cup fat-free half-and-half or low-fat milk,
1/8 teaspoon vanilla, and a pinch of cinnamon. (278 calories,
42 grams carbohydrate, 5 grams fiber, 14 grams protein, 6.5 grams fat, 1.5
grams saturated fat, 215 mg cholesterol, 480 mg sodium.)
Estelle L. Benoit, RD, LDN