|The finished product!|
My green smoothie features almond milk, a banana, spinach or kale, dark berries and chia seeds or flax seeds. If all else fails the rest of the day and I eat nothing but cheese fries, I know that I will have at least consumed some healthy vegetables and fruit to get the day going.
- Quick oatmeal (NOT sugar-laden instant) with a variety of toppings - apples, berries, banana, dried apricots, etc. Top with some peanut butter and cinnamon. Delicious.
- A veggie and egg white omelet with a side of berries - again, takes all of five minutes to prepare.
- Hard boiled eggs with salsa - don't knock it till you've tried it. Hard boiled eggs are an easy make-ahead item.
- A high-fiber cereal with some berries or a banana - a 2005 Harvard Health study indicated that high fiber cereals can help men reduce the risk of heart disease, stroke, diabetes, stroke, intestinal polyps and colon caner. Look for a cereal with at least six grams of fiber per serving and is low in sugar. Fiber One and All Bran are solid choices. (A friend of mine calls these "colon blow"...that's another story)
Eating on the run? Here are four breakfast options:
- Starbucks Feta and Spinach Wrap - one of my favorite breakfast items clocking in at 290 calories, 10 grams fat, 3.5 sat fat, 4 grams sugar, 19 grams protein.
- Starbucks Classic Whole Grain Oatmeal - forgo the brown sugar they give you. This weighs in at 160 calories, 4 grams of fiber & 0 grams of sugar. Adding nuts and raisins will affect these numbers.
- McDonald's Fruit & Maple Oatmeal - nix the cranberry/raisin blend and light cream to get it down to 200 calories and only 16 grams of sugar.
- Dunkin' Donuts Egg White Flatbread - 280 calories, 8 grams fat, 3 gram sat fat, 18 grams protein, 4 grams sugar.
Get that good food in your stomach first thing on most mornings. Your body (and waistline) will thank you later in the day.