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Foodie 411

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Healthy Breakfast Ideas and Recipes

What's the secret to a better breakfast?

(continued)

A Healthy Breakfast Has at Least 5 Grams of Fiber continued...

Get your grains at breakfast by having one of these:

Hot oatmeal (or another hot whole-grain cereal).
Cold whole-grain cereal.
100% whole-wheat bread, small bagel, English muffin, or tortilla
Pancakes and waffles made with at least half whole-wheat flour (you can also add oats, oat bran, or ground flaxseed for an extra nutrition boost).
Muffins and cinnamon rolls made with at least half whole-wheat flour (you can also add oats, oat bran, or ground flaxseed).

Weekend breakfast tip: Make extra part whole-grain waffles, pancakes, or muffins during the weekend and freeze them in individual plastic bags for a quick breakfast. On weekday mornings, just pop them right from the freezer into the microwave or toaster/toaster oven.

Here's how much fiber you get from some typical breakfast foods:

Breakfast Fiber Sources	Fiber (g	Calories	Carbs (g)	Fat (g)	Protein (g)
Grains:
Oatmeal, cooked, 3/4 cup	3	124	21	2.7	4.5
Whole-grain cereal, 1 cup (Like Raisin Bran)	7	190	45	1.5	5
100% whole-wheat bread, 1	2	70	14	1	3
Whole-wheat bagel (95 g)	9	260	52	1.5	11
Whole-wheat tortilla (114 g)	8	300	54	4.5	12
Whole-wheat flour, 1/4 cup	4	110	23	0.5	4
Oats, rolled, quick, 1/4 cup	2.3	83	14	1.5	3
Barley, med., cooked, 1/2 cup	5	220	55	0.7	5
Pearl barley, cooked, 1/2 cup	3	97	22	0.3	2
Buckwheat groats, cooked, 1/2 cup	2.3	77	17	0.5	2.8
Quinoa, cooked, 1/2 cup	2.6	111	20	1.8	4
Fruit:
Banana, 1	3.1	105	27	0.4	1.3
Blueberries, fresh, 1/2 cup	2	42	11	0.2	0.6
Raspberries, fresh, 1/2 cup	4	32	7	0.4	0.7
Dried fruit, mixed, 1/4 cup	2	120	28	0	1
Melon, 2 cups (cantaloupe or honeydew)	3	108	26	0.3	3
Vegetables:
Mushrooms, cooked, 1/2 cup	2	22	4	0.4	2
Onions, cooked, 1/2 cup	2	29	7	0.1	1
Zucchini, cooked, 1 cup	2.2	26	5	0.2	2
Tomatoes, 1 med.	1	25	5	0	1
Nuts & seeds:
Ground flaxseed, 2 Tbsp	3	80	4	6	3
Pecans (or other chopped nuts), 1/4 cup	3	205	4	21	3

11 Balanced Breakfast Examples

So how do you work these healthy foods into your breakfast when you're dashing out the door on a weekday morning? Try these 11 quick and healthy breakfast ideas:

1. A higher-fiber granola bar (like Fiber One chewy bars), a banana, and 8 ounces low-fat or skim milk. This breakfast will give you 365 calories, 67 grams carbohydrate, 12 grams fiber, 13.5 grams protein, 7.5 grams fat, 3.6 grams saturated fat, 15 mg cholesterol, and 235 mg sodium.

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