Tina Miller, MS RD Meijer Healthy Living Advisor, www.meijerhealthyliving.com
Breakfast skippers beware; a recent study published in the August 2013 issue of the Journal of Obesity suggests that dieters who eat their largest meal of the day at breakfast lose twice the weight as those who eat small breakfasts. While this study focused on women, it does support extensive research studies that have also suggested that breakfast eaters consume fewer calories and have healthier body weights. The bottom line is that whether you eat light, or eat a lot at breakfast, it is important to start your day with a healthy breakfast.
Benefits of eating breakfast:
• Breakfast is brain food: Children (and adults) who eat a good breakfast regularly are able to concentrate better, work faster, and even score higher on tests.
• Children and adults who eat breakfast have more energy for work, school, and play.
• Breakfast eaters tend to have higher intakes of fiber and important vitamins and minerals, such as vitamin C, folate and calcium.
• Studies from the National Weight Control Registry show that people who successfully maintain a significant weight loss eat breakfast just about every day.
• People who eat breakfast burn more calories in the morning and throughout the day.
Balance Your Breakfast:
Make breakfast as easy as 1-2-3 using the method below – just combine the protein or dairy, whole grain and fruit or vegetable listed and you’ll have a fast and healthy breakfast to start their day. Better yet–get the kids involved by letting them make their own selections from each of the nutritious food categories listed below. It will be fun and interesting to see what combinations your children come up with!
|Step 1: Pick a Protein/Dairy||Step 2: Choose a Whole Grain||Step 3: Add a Fruit or Vegetable|
|Low fat milkVanilla yogurtLow fat milkLow fat milkGrilled lean ham & 2% cheese
Soy sausage links
Hard boiled eggs
Natural peanut butter
2% cheese slice and fried egg
Scrambled eggs & shredded 2% cheese
Vanilla soy milk
Almond butter & sliced almonds
|Whole grain frozen wafflesGranolaOatmealCold cereal (with at least 3 grams of fiber)Wheat breadWhole grain pancakes
Whole grain cinnamon raisin toast
Whole grain bagel
Whole grain English muffin
Whole wheat pita bread
Whole wheat English muffin
Multi grain wrap & granola
Whole wheat pita bread
|Cinnamon applesauceSliced strawberriesDried fruitBanana slicesLow sodium vegetable juice
Orange pineapple juice
Frozen mango & fresh banana
Strawberry preserves & sliced banana
When shopping, use NuVal™ to help you choose the most nutritious foods for your family. Check the score on the price tags at Meijer – the higher the NuVal™ score, the better the nutrition! NuVal analyzes foods based on 30 different nutrients, giving you the overall nutrition quality rating of a food at a glance, in one simple number.
Breakfast Apple Cobbler
Makes 4 servings
4 medium-sized Michigan apples, peeled and sliced
1/4 cup Meijer honey
1 tsp. McCormick ground cinnamon
1 tbsp. Margarine or butter, melted
2 cups Meijer Bountiful Morning Granola Cereal
Meijer Vanilla Flavor Greek Yogurt (optional)
Place apples in a crock pot and stir in remaining ingredients. Cover and cook on low 7-9 hours or on high 2-3 hours. Serve hot with nonfat milk or yogurt.
Vanilla, Banana, Berry Smoothie
Makes 2 Servings
1-1 ½ cups Silk Vanilla Soy Milk or Almond Milk
1 cup Meijer frozen whole strawberries
1-2 tsp. Meijer honey (optional)
Place all ingredients in a blender. Cover and blend until thick and smooth.
Make-Ahead Mini Broccoli Cheddar Frittatas
Makes 6 servings, 2 frittatas per serving, 1 1/3 ounces of milk per serving
Meijer Canola or olive oil cooking spray
6 large eggs
1 cup fat free or 1% low-fat milk
1/3 cup white whole-wheat flour (or unbleached all-purpose flour)
1 1/4 tsp. reduced-sodium soy sauce
1/2 tsp. McCormick garlic powder
1/4 tsp. freshly ground black pepper
1 3/4 cups frozen broccoli florets, thawed and chopped into bite-size pieces
3/4 cup Kraft 2% Milk shredded cheddar cheese (use sharp Cheddar for maximum flavor)
1/4 cup Kraft grated Parmesan cheese
1/2 cup diced red bell pepper
- Preheat oven to 350°F. Coat a standard muffin pan with oil spray and place on a sheet pan to prevent spills.
- In a large bowl, beat eggs with a fork or whisk until frothy, about 1 minute. In a bowl or cup, whisk flour into milk until incorporated. Combine milk mixture, Parmesan, soy sauce, garlic powder and beaten eggs.
- Evenly distribute broccoli and Cheddar in the muffin tins. Fill tins evenly with egg mixture, stirring the bowl twice during the process to prevent settling, and sprinkle bell peppers on top.
- Bake 20 minutes and rotate pan. Continue to bake until the mixture is set in the middle, or until a knife inserted into the center comes out clean, about 5-10 minutes*.
- Allow to cool for 5 minutes before running a knife around the edges of frittatas to release.
- Cool leftovers and store in sealed containers for up to 3 days in the refrigerator or up to 1 month in the freezer.
- To reheat 1 refrigerated frittata, microwave for 45 seconds; to reheat 1 frozen frittata, microwave for 60 seconds until hot in the middle.
* Frittatas prepared in dark muffin tins may take less time to cook.
Nutrition Information (per serving): 180 calories; 9 g fat; 4 g saturated fat; 230 mg cholesterol; 13 g protein; 10 g carbohydrates; 2 g fiber; 290 mg sodium; 300 mg calcium (30% of daily value).
Recipe Source: The Breakfast Project, www.milkmustache.com, By Michelle Dudash