Makeover your most important meal of the day
Tuesday, October 14, 2008 |
In Other News:Friends Add Accountability & Motivation to FitnessThursday, January 21, 2010 Fitness Counselor Karen Coley-Cannon's tip on adding accountability and motivation to your exercise routine. Run Faster, Further, and Injury-Free Tuesday, February 09, 2010 More than 65% of runners are injured every year. Find out why and what you can do to beat the odds. |
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Many people start their day off wrong by eating foods high in fat, salt and sugar, nutritionists say. Here are some ways to change:
Check your cereal -- Look for choices with at least 5 grams of fiber and no more than 8 grams of sugar per serving. Note: Watch granola, which sounds healthy but can be high in fat and sugar.
Try new toppings -- Instead of pouring regular syrup on pancakes or French toast, experiment with fresh fruit (or a 100 percent fruit spread), a little peanut butter or sugar-free syrup. Instead of cream cheese on bagels, try skim ricotta cheese or a thin layer of almond butter.
Beware of breakfast bars -- Some have no more nutritional value than a candy bar. Check labels for sugar and calories, or substitute whole-grain toast with a 100 percent fruit spread. If you need something to go, one option is a trail mix of nuts, dried fruits and dry cereal.
Go wheat -- Whole-wheat bread and small whole-grain bagels are healthier -- and more filling -- than doughnuts, pastries, croissants and biscuits.
Substitute while cooking -- If you're making pancakes, use half whole-wheat flour and half white flour and add applesauce or grated fruit to the batter. For French toast, dip whole-grain bread into an egg substitute or a mixture of one whole egg and one to two egg whites (which also works for omelets).
Rethink meat -- Most bacon and sausage is high in fat, salt and calories. Low-fat brands and turkey bacon and ham are better, but consider going meatless or opting for a nontraditional choice such as grilled chicken or salmon.
Add fruits and vegetables -- Throw them in wherever you can, including omelets, cereal and yogurt.
Make smoothies -- Rather than one big glass of juice, fill up by blending a half cup each of orange juice and plain low-fat yogurt with half a banana and some frozen berries.
Source: The Modesto Bee
