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Quick Breakfasts for Busy Families

Our dietitian offers tips and recipes for great breakfasts on the go.

5 Golden Rules for Busy Breakfasts continued...

4. Avoid High-Sugar and High-Fat Choices

From toaster pastries to frozen entrees, many breakfast products marketed to busy parents are loaded with sugar or fat -- and sometimes both! Check the food labels carefully before you buy. Look at the grams of fat and grams of sugar per serving. If it's loaded with sugar and fat, it's not really breakfast. It's junk food. You can do better.

Even super-moms buy convenient breakfast products for their families sometimes. Often it's the only way to juggle the morning. So find products you like, keeping these four goals in mind: high fiber, a little protein, low sugar, and low fat. Then buy a boxful and keep them handy at home and at work for those extra busy mornings.

5. Microwave It

On leisurely weekend mornings, have fun making some whole-wheat waffles, blueberry pancakes, muffins, or French toast. Freeze them in plastic bags. Then just pop a serving into the microwave on weekday mornings.

3 Delicious Breakfasts for Busy Families

Deluxe Microwave Oatmeal
(1 serving)

Ingredients:
1 packet instant microwave oatmeal (vanilla or maple flavors work well)
1/3 cup finely chopped fruit (peaches, strawberries, apples, etc.) or 2 tablespoons dried fruit (raisins, dried cherries)
1 tablespoon of chopped nuts (optional)
1/2 cup soy milk or low-fat milk *

Directions:
1. In a microwave-safe soup bowl, blend all ingredients together with spoon.
2. Microwave on HIGH for 1 1/2 minutes; stir well.
3. Microwave another minute or until oatmeal is cooked as desired.

Nutritional Information Per Serving:
(Using chopped fresh fruit): 257 calories, 9 g protein, 49 g carbohydrate, 3.5 grams fat, 1.2 g saturated fat, 1 g monounsaturated fat, 1.1 g monounsaturated fat, 5 mg cholesterol, 5 g fiber, 340 mg sodium. Calories from fat: 12%.

*Note: Whole milk is recommended for children under age 2.

Breakfast Berry Smoothie
(2 servings)

Berries are bursting with nutrients and phytochemicals. This recipe blends three different berries. Triple the pleasure and triple the nutrition!

Ingredients:
3/4 cup sliced strawberries (fresh or frozen)
1/2 cup frozen blueberries (fresh can be used)
3/4 cup frozen raspberries, boysenberries, or blackberries (fresh can be used)
1 1/2 cup nonfat frozen vanilla yogurt or light vanilla ice cream
1/2 cup low-fat milk or soy milk (vanilla or plain)
1/4 cup pasteurized egg substitute *

Directions:
1. Add all the ingredients to a blender or large food processor. Pulse or blend until combined.
2. Pour into 2 tall glasses and enjoy!

Nutritional Information Per Serving:
239 calories, 10 g protein, 40 g carbohydrate, 5.5 g fat, 3.1 g saturated fat, 1.5 g monounsaturated fat, 0.6 g polyunsaturated fat, 16 mg cholesterol, 4 g fiber, 166 mg sodium. Calories from fat: 20%.

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