10 Soul Food Low-Fat-Breakfast
Breakfast is considered the most important meal of the day. And a Low-Fat-Breakfast, will help you start the day off right.
"Breakfast not only starts your day off right, but also lays the foundation for lifelong health benefits," says Jennifer K. Nelson, a registered dietitian at Mayo Clinic, Rochester, Minn. “People who eat a healthy breakfast are more likely to:
--Consume more vitamins and minerals and less fat and cholesterol
--Have more strength and endurance
--Have better concentration and productivity throughout the morning
--Control their weight
--Have lower cholesterol, which reduces the risk of heart disease”. And eating a low-fat-breakfast is even better.
According to the American Dietetic Association, breakfast is especially important for children and adolescents. Because children who eat breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert, creative, and less likely to miss days of school.
Eating breakfast might be the last thing in the morning you think about or not think about it all. But a healthy low-fat soul-food breakfast refuels your body and jump-starts your day. So don't overlook this important meal.
Why We Skip Breakfast?There are many reasons why we skip breakfast-- got up too late, pressed on time, have to take the kids to school, but if eating a low-fat soul-food breakfast is all it take to get me functioning in the morning, then I’m all for it. You know, sometimes I have enough problems during the day when I eat a good breakfast, I can’t imagine what my day would be like if I didn’t eat breakfast.
Even though eating breakfast is very important, food nutritionist say that what you eat for breakfast is just as important.
According to the Mayo staff at MayoClinic.com, a good healthy breakfast should consist of a variety of foods — whole grains, low-fat protein or dairy sources, and fruit. This combination provides complex carbohydrates, protein, and a small amount of fat — which delays hunger symptoms for hours.
To make a healthy breakfast each day, nutritionist say choose one item from at least three of the following four food groups:
Fresh Fruits and vegetables - with 100 juice and no added sugar.
Grains - Whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast
Dairy - Skim milk, low-fat yogurt cups or low-fat cheeses, including cottage and natural cheeses
Protein - Hard-boiled eggs, scrambled eggs prepared with cooking spray, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon
Many of the above foods have been served on soul-food breakfast tables for years. With the above food list in mine, I have compiled 7 low-fat soul-food breakfasts, that are quick and easy and rate high for first meal-of-the day selections. I also use several of these menus for my breakfast every morning.
7 Low-Fat-Breakfast, Soul-Food style
Prep Time: 7 minutes or less
Peanut Butter Sandwich on Whole Wheat
1 piece of fruit
8 ounces Orange Juice or Skim Milk
1 ( 6-8 ounce) bowl Oatmeal with low-fat or skim milk, OR
2 Slices Whole-Wheat Cinnamon Toast with Fat-free Cream Cheese
1 small box (individual size) Raisins
8 ounces Orange Juice, or Skim Milk
1 Low-fat or Fat-Free Muffin with Fat-free Cream Cheese
Fresh Fruit, peaches, watermelon, apples
8 ounces Orange or Fruit Juice, 100% natural
1 (6-8 ounce) bowl Whole Grain Cereal with Low-Fat Milk
1 Banana, cut up
8 ounces Orange Juice or Skim Milk
2 Hard-Boiled Eggs
1 (6 -8 ounces) Low-fat Yogurt
8 ounces Fruit Juice, 100% natural
1 Slice Low-Fat All Meat Bolonga (Microwave, 1 to 2 minutes)
2 Slices Whole Wheat Bread, toasted
½ cup Brown Rice
2 Scrambled Eggs, ( spray pan with cooking spray)
2 Slices Turkey Bacon, (drain)
2 Slices Whole Wheat Bread
Decaf Coffee or Orange Juice
3 Quick, Take-Out Breakfasts - Low-Fat-Breakfast
1. For a quick, take-out breakfast, mash dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk. Choose cereals that are high in fiber and if dieting, low in calories and fat.
2. Add crushed cereal to your low-fat yogurt, add fresh cut fruit, orange juice and coffee.
3. In place of one of the 7 breakfasts above, try this granola bar recipe then add fresh fruit, milk, or juice and coffee. A great low-fat-breakfast for the kids too.
Peanut Butter & Jelly Granola Bars- Low-Fat-Breakfast
2 cups uncooked oats (not instant)
1/3 cup low-fat peanut butter (creamy or crunchy)
1/2 cup all-fruit grape jelly (or your favorite sugar-free preserves)
Preheat oven to 350° degrees. In medium bowl, mix all ingredients together thoroughly. Spread in lightly greased 8-inch square pan.
Bake for 20-25 minutes. Allow to cool at least 10 minutes before cutting.
Makes 8 Bars. Each Bar: 195 Cal; 6g Total Fat (1g Sat Fat); 6g Protein;28g Carb; 56mg Sodium; 0.
If you’re really pressed for time in the morning, get up 10 minutes earlier to eat breakfast. If that’s not possible, pack it in the morning and take it with you. There are plenty of items you can bring along to work or school in re-sealable bags such as whole grain cereal, low-fat yogurt, small box of skim milk, peanut butter sandwich, juice, fruit, hard boiled egg, and low-fat granola bars.
If you can’t eat early in the morning, carry it with you for a mid-morning snack. Just start eating something in the morning. Skipping breakfast will cause you to eat more during the day, which usually means loading up on sugar, fat and high cholesterol foods.
Eating a nutritious low-fat-breakfast will allow you to make healthier eating choices all day, give you energy to accomplish mental and physical tasks, and it lays the foundation for lifelong health benefits.
End of Low-Fat-Breakfast - Click here to Homepage