Wellness Wednesday 12/10
We are almost a month away from 2015, and whether you’ve resolved to get to the gym, try belly-dancing or to sit down to dinner as a family more, I have a bonus recharge for you. It’s an easy one: Eat a complete breakfast each morning. If you are one of the millions of Americans who skip breakfast, you could be sabotaging your health goals. Breakfast kick-starts your metabolism and gives your body energy to think more clearly while preventing overeating later in the day. Plus, it provides an excellent opportunity to consume foods high in vitamins, minerals, disease-fighting antioxidants and heart-healthy fiber.
According to the Academy of Nutrition and Dietetics, breakfast helps with brain function, attention span, concentration and memory. It can also reduce irritability and tiredness. So, forget the caffeine and opt for a complete meal packed with the nutrients your body needs.
So what makes a nutritious breakfast that will fill you up and give you the energy to get through your morning?
A little low-fat dairy and some vitamin-rich fruit and you’ve just started your day right, nutritionally speaking.
Recipe: Breakfast Parfait
- Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.
Per serving (with cottage cheese, pineapple): 247 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 40 g carbohydrates; 20 g protein; 3 g fiber; 632 mg sodium; 479 mg potassium.
Nutrition Bonus: Vitamin C (28% daily value), Calcium (33% dv).
Carbohydrate Servings: 2
Exchanges: 2 fruit, 3 very lean meat
Nutrition Note: Per serving (with yogurt, papaya): 196 calories; 4 g fat (2 g sat, 1 g mono); 11 mg cholesterol; 31 g carbohydrate; 12 g protein; 3 g fiber; 140 mg sodium; 738 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Vitamin A (30% dv), Calcium (37% dv), Folate (23% dv), Potassium (21% dv), Magnesisum (19% dv), Zinc (17% dv).