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Posts Tagged ‘healthy breakfast’

myplate_yellowHow many vegetables did you eat yesterday?

MyPlate recommends that adults consume at least 2-3 cups of vegetables each day, making half your plate fruits and vegetables at each meal. Breakfast is a meal where fruit often makes an appearance, but it is also a great opportunity to kick-off your vegetable consumption for the day!

Below are five delicious breakfast ideas that include vegetables:

  1. Zucchini bread oatmeal. You can make a batch of the baked oatmeal that the recipe linked to here instructs, or simply add shredded zucchini to overnight oats in place of part of the liquid. Zucchini bread oatmeal is a great high fiber, low fat alternative to zucchini bread. Alternatively, if you’re a fan of pumpkin bread, consider stirring canned pumpkin into your oatmeal for another nutritious breakfast.
  2. Frittata. Combine your favorite chopped veggies (mushroom, bell pepper, tomato, onion, etc.) with a mixture of egg, herbs and cheese for a delicious breakfast casserole. For added convenience, bake in a muffin tin for single-serve portions! muffin tin fritattas
  3. Breakfast sandwiches or wraps (burritos). Start with a whole wheat English muffin, tortilla or slice of toast, then add scrambled eggs, cheese, and your favorite veggies (spinach, mushroom, tomato, avocado, etc.) for a hearty breakfast sandwich. You could also fold your stuffed tortilla in half and cook it in the skillet for a quesadilla!
  4. Made-over muffins. If you enjoy eating muffins at breakfast, prepare varieties at home that include whole wheat flour and shredded veggies to ramp up the fiber content. Shredded zucchini and carrots make tasty muffins! Pineapple carrot muffins are one of my favorites.
    green-smoothie-681143_1920
  5. Power smoothies. If you enjoy whipping up a morning smoothie, try adding spinach or kale to the mix! These leafy greens are rich in nutrients, and chances are you’ll hardly notice that they’re there!

How do you add veggies to your breakfast? Let us know by leaving a comment below!

 

Author: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu

Reviewer: Marilyn Rabe, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, rabe.9@osu.edu

 

Sources:

Mullen, M. & Shield, J.E. (2017). Veggies for Breakfast? Yes! Academy of Nutrition and Dietetics. eatright.org

USDA ChooseMyPlate.gov (2017). All About the Vegetable Group. choosemyplate.gov/vegetables.

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The new year is upon us which means everyone has made their New Year’s Resolution. Did you make yours about weight loss? Every year mine revolves around weight loss. Weight loss and I have a love-hate relationship. Some years are good and other years not so much.  I would like to share with you my personal struggles and how we can work together to lead healthier lives.

A few years ago I worked really hard at following a weight loss program and lost 40 pounds. I felt amazing! I had more energy and my self-confidence really improved. However, the next year, work became very stressful. Over the following years, I’ve gained all of it back, plus a little more, through emotional eating and other life changes. I self-sabotage my efforts. I don’t just fall off the “diet” band wagon; I fall off and set it on FIRE! It’s a vicious cycle that I’m putting an end to now.

Maybe you’re like me and have made decisions in the past to crash diet, and you’ve messed up your metabolism. You weigh yourself every week and when the weight isn’t coming off fast enough you feel a sense of failure and give up.

As a professional, I know and have read all the right things to do. There are blog posts on Healthy Habits and articles on how to Start Losing Weight.  But, old habits are hard to break. Personally, I have a major sweet tooth and sugar is very addicting.

Today, I’m asking you to join me in taking baby-steps to a healthier you. It may take longer, but the tortoise beat the hare, remember?

My plan of action is to make small changes over a certain period of time. I want to give myself time to take action and evaluate my success. I also want to identify my unhealthy eating triggers. Therefore, I’m allowing myself two weeks to make each change. This way I can make a small change the first week and then brainstorm ways to avoid unhealthy triggers the second week. I will start by changing my breakfast foods, then I will move onto snacks, dinner, lunch, and finally, beverages.

Since I’m starting with breakfast, I’ve identified a couple of go-to recipes I plan to use to give myself a kick start:

1. For mornings on the run, I’ll grab a low-fat Greek Yogurt, a small piece of fruit, and a piece of Sprouted toast with a small smear of all-fruit jam. Personally, I have found that sprouted bread is more gentle on my blood sugar. However, you could substitute your favorite whole grain bread.

french toast

2. For Saturday morning breakfast with my family, I love to make Cinnamon-French Toast. I’ll again use sprouted bread, and I’ll replace the whole eggs with egg whites. A little light syrup and some fresh berries will make this feel like such a treat!

3. Some days I’m way ahead of the game and have Overnight Oatmeal in the refrigerator ready to go.

What are your favorite go-to breakfasts?

 

Author: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Reviewer: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension,  Franklin County, lobb.3@osu.edu

 

Sources:

Centers for Disease Control and Prevention (2015). Losing Weight: Getting Started. https://www.cdc.gov/healthyweight/losing_weight/getting_started.html

Godman, H. (2017). Are Sprouted Grains More Nutritious than Regular Whole Grains? Harvard Health Publishing. https://www.health.harvard.edu/blog/sprouted-grains-nutritious-regular-whole-grains-2017110612692

Spires, C. (2016). Diets or Healthy Habits? Live Healthy, Live Well. https://livehealthyosu.com/2016/10/24/diets-or-healthy-habits/

 

 

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The most frequent question I have had in the past month from friends, co-workers, or family members who know I am interested in nutrition and health is “What is the best breakfast cereal?” or “What do I look for in my breakfast cereal?”.  I think many of them have decided to start the year off with resolutions to eat healthier or improve their health. Here are a few of the basics for selecting a better breakfast cereal (usually a 1 ounce or 1 cup serving size):

  • Power up for Protein –  look for a minimum of 2 grams per serving, preferably 3 or more grams. Remember that there are several newer research studies that support a breakfast rich in protein may promote the consumption of less calories over the course of the day and less snacking too.
  • Whole grain is Best – the first ingredient on the label should be “whole ____” not just the grain name like wheat or corn. Oats are an easy breakfast whole grain. The benefit of whole grains is fiber, you want to look for 3 grams of fiber or more per serving to aid digestion and help control cholesterol levels. Remember not to over-do it if you haven’t been eating a high fiber cereal though, you will regret that decision. You may want to start by mixing a high fiber cereal and one lower in fiber.
  • Cut the Fat – your cereal should be low fat, less than 3 grams of fat per serving, with no trans-fat. If you like nuts in your cereal, your fat grams will probably go up, so only have those cereals a couple times a week or eat your nuts as a snack instead of on your cereal. To keep the fat low, use skim or reduced fat milk on top of your cereal.
  • Short Cut the Sugar – added sugar has been a culprit in breakfast cereals for many years. While a number of companies have reduced the added sugar, they may still be higher than recommended. Your goal should be 8 grams or less of sugar per serving, with 5 of less being ideal. Look at the order of the ingredients on the label – do your best to not have sugar be one of the first three ingredients. By keeping your sugar intake lower, you will probably be looking a cereal with 120 – 200 calories per serving. Avoid going over 200 calories with your cereal.
  • Vitamins and Minerals – when you read the Daily Value of vitamins and minerals like iron, zinc, folic acid, or the B vitamins on the package label look for breakfast cereals with 25% or more.
  • Lower the Sodium – the 2010 Dietary Guidelines recommend that for many of us we have no more than 1,500 mg of sodium per day. Look for sodium levels of 150 mg per serving or less per serving of cereal.

Remember breakfast really is the most important meal of the day and gives us the fuel to power our morning. There are numerous research studies supporting the importance of breakfast for adults and children. Several keys points in favor of breakfast are: improved concentration, coordination, mood, and performance. Children will get better grades, miss less school, and visit the nurse less often if they eat breakfast. Those who skip breakfast have an increased risk of heart disease, higher blood cholesterols levels, and may have trouble controlling their weight.

The best breakfasts should include foods from at least 3 food groups – grain, dairy, fruit, protein, or vegetables.  A bowl of cereal with skim milk already gives you 2 of those groups, so adding a piece of fruit or some sliced berries to the top of your cereal is a very way to go. For the morning you are in a hurry, do your dry cereal in a bag or container and throw in dried fruit or bring a bunch of grapes. If you add a glass of milk, a piece of string cheese, or a yogurt — you are own your way to a good day.

Written by: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ohio State University Extension.

Sources:

Dietary Guidelines, http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf.

WebMD, http://www.webmd.com/food-recipes/features/10-best-new-healthy-breakfast-cereals.

Clemson Cooperative Extension, http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/life_stages/hgic4106.html.

University of Missouri,  http://www.umsystem.edu/stories/eating_breakfast_helps_prevent_overeating_later_in_the_day.

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