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11 Balanced Breakfast Examples continued...

7. Cooked oatmeal (1/2 cup "lower sugar" instant oatmeal cooked with 3/4 cup skim or low-fat milk), topped with 1/4 cup dried fruit or 1/2 cup fresh fruit and 1 tablespoon chopped nuts. (341 calories, 60 grams carbohydrate, 5 grams fiber, 13 grams protein, 7 grams fat, 0.5 grams saturated fat, 5 mg cholesterol, 365 mg sodium.) 

8. Breakfast sandwich made with 1 whole-grain English muffin, 1 1/2-ounces light turkey breakfast sausage and 1 ounce reduced-fat cheese. (300 calories, 28 grams carbohydrate, 5 grams fiber, 21 grams protein, 12 grams fat, 4 grams saturated fat, 83 mg cholesterol, 690 mg sodium.) 

9. Smoothie made with 6 ounces low-fat "lite" yogurt blended with 1 cup frozen fruit and 1/2 cup soy milk or low-fat milk. (230 calories, 42 grams carbohydrate, 6.5 grams fiber, 9 grams protein, 4 grams fat, 1 gram saturated fat, 5 mg cholesterol, 130 mg sodium.) 

10. Yogurt breakfast parfait made with 6 ounces low fat "lite" yogurt, 1/2-cup fresh chopped fruit and 1/2-cup low-fat granola. (302 calories, 65 grams carbohydrate, 7 grams fiber, 10 grams protein, 4 grams fat, 2 grams saturated fat, 4 mg cholesterol, 170 mg sodium.) 

11. Whole-grain cereal (1 cup) with 1/2-cup skim or low-fat milk and 1/2-cup fresh fruit (like blueberries). (276 calories, 62 grams carbohydrate, 10 grams fiber, 11 grams protein, 2 grams fat, 0.2 grams saturated fat, 3 mg cholesterol, 424 mg sodium.)

Healthy Breakfast Recipes

Here are five healthy breakfast recipes that will help you get your morning off to a great start.

Breakfast Cookies

Ingredients:

2/3 cup lite pancake syrup

1/4 cup dark brown sugar, packed, if you prefer them sweeter (optional)

3/4 cup smooth natural-style peanut butter

2 teaspoons vanilla extract

1 large egg (use higher omega-3 brand if available)

1 tablespoon egg substitute or egg white

3/4 cup whole-wheat flour

6 tablespoons unbleached white flour

1/2 teaspoon baking soda

1/4 teaspoon salt

3/4 cup rolled oats

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