There’s usually no good excuse for skipping a meal as important as breakfast. Even a light breakfast helps us get into the day with more energy and the necessary nutrients. Good breakfast foods should be low in fat and cholesterol, high in calcium, contain some source of vitamin C and/or vitamin A, be high in fiber, and contain some protein.
Fresh fruits, such as berries, peaches, plums, melons, and kiwifruit, are excellent sources of both vitamins C and A, as well as fiber. Your favorite bread or a toasted English muffin can be topped with nonfat cottage cheese or a low-fat yogurt/raisin
spread. You’ll be adding protein to your meal as well as eliminating butter or jam. Add a glass of juice or 2 percent milk to the menu, and you have a quick, healthy, energizing, low-fat meal.
Here are some other breakfast suggestions you can work into your menu:
1) Have a bowl of hot or cold cereal with skim milk.
2) Sprinkle your favorite cereal or wheat germ on top of a bowl of plain or flavored nonfat yogurt.
3) If you add scrambled eggs to your breakfast menu, use only one yolk for every two whites, eliminating over 200 milligrams of cholesterol and 60 calories.
4) Try waffles with low-fat frozen yogurt or a fat-free frozen tofu-based dessert.
How To “Snack” Between Meals Without Gaining Weight
Eating between meals doesn’t have to be bad for your health. In fact, if you choose the right foods, snacking between meals can actually be good for your health. The key is to choose snack foods that are lower in fat, cholesterol, sugar, and salt than the standard “junk food” items. If you can’t bring yourself to do that, you’ll need to make some adjustments for the extra fat, sugar and sodium you intake with a favorite snack by reducing the amount of those “offending” substances you consume during regular meals.
*36\27\8*
