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Weigh in with the most important meal of the day

Published 5:28pm Saturday, January 5, 2013

Have you been eating breakfast lately?  Did you know eating breakfast is one of the top four things you can do to maintain a healthy weight (or lose weight)?

Many people struggle with breakfast for various reasons.  Here are some solutions to your common problems with breakfast:

 Not enough time

Everyone can find five minutes in the morning. All these things can help you have more time for a balanced breakfast. Here are two ideas that literally take five minutes to make. You can then take them on the run with you (or think about getting up a few minutes earlier to eat them at home, as eating breakfast at home is also good role modeling for your children).

•Smoothie made with one cup frozen fruit, half a banana, half-cup yogurt, half-cup milk or juice.

•Breakfast sandwich made with whole wheat English muffin, egg and cheese. Scramble an egg in a microwave-safe mug in the microwave for 40 seconds (make sure you whip the egg first) and add a slice of cheese to the toasted muffin.

You can also make them in advance, keep in the freezer and warm in the microwave.

 Not hungry

There is a reason breakfast is called breakfast.  It’s a time to break the fast from 10 to 12 hours of not eating. It’s okay not to be hungry right away in the morning, but skipping breakfast results in extra eating later in the day.

Your body needs a wake-up with a balanced meal in the morning. If you suffer from this issue, try having a lighter breakfast like apple slices with peanut butter to start the new habit. Your body will thank you with extra energy, focus and ability to concentrate in the morning.

 Don’t like breakfast-style food

Try leftovers. I am a person who tends to really enjoy last night’s meal in the morning.  Soup and casseroles are a few of my favorites — plus there is usually a serving of vegetables inside. Who says breakfast is just about the cereal?

When I eat breakfast, I am hungry mid-morning.

Doesn’t that defeat the purpose?  For those of us who tend to just eat a bowl of cereal in the morning — no, that’s not enough.

What you do need to make a healthier and balanced breakfast is a source of whole grain, a source of protein and a fruit or vegetable.

Having protein will help you stay fuller longer. And having fruit or vegetables will also provide that filling fiber.

So, with that bowl of breakfast cereal, add an orange and a carton of Greek yogurt.


Serves 1

Packed with satisfying protein and fill-you-up fiber, this make-ahead breakfast is a smart way to begin the day.

All you need

•1 (5.3 oz) container Dannon Oikos Greek non-fat vanilla yogurt

•1⁄3 cup steel-cut oats

•1⁄2 cup skim milk

•1-2 tsp Dole milled chia seed

•1⁄3 cup frozen Hy-Vee Cherry Berry Blend fruit

Cinnamon, as desired

All you do

1. Combine yogurt, oats, milk and chia in a small bowl.

2. Alternately layer yogurt/oatmeal mixture with frozen fruit in a pint canning jar. Sprinkle cinnamon on top as desired. Cover with lid.

3. Refrigerate overnight or up to 2 days. Enjoy chilled.

Nutrition per serving: 380 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 90 mg sodium, 57 g carbohydrates, 9 g fiber, 16 g sugar, 24 g protein.

Daily values: Vitamin A 6%, Vitamin C 15%, Calcium 25%, Iron 15%

Source: Hy-Vee Dietitians


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