Adults Featured Healthy News Kids Seniors Teens — 03 February 2015

Rise and shine to a quick, tasty breakfast – all under 400 calories!

By: Jodie Shield, RDN

Breakfast skippers beware. Breakfast eaters tend to be slimmer and there are tons of studies to back this up. Another reason to eat breakfast: skipping it increases your chances of a heart attack. But are breakfast eaters really healthier? Not if they’re starting their day with stacks of pancakes drowning in syrup and greasy fried bacon (check out my post Get the Skinny on Bacon). What’s in your bowl or on your plate makes a big “fat” difference. February is Heart Month; here’s how you can build a heart-smart breakfast.

Start your morning with fruits, vegetables, and whole grains (with at least 3 grams of fiber per serving). These foods provide quality carbs for quick energy and a blend of fiber that lowers blood cholesterol and prevents blood sugar spikes. Choose: any type of fresh fruit or vegetable, oatmeal, raisin bran cereal, corn tortillas, multigrain toaster waffles, and whole wheat breads like bagels and English muffins.

Add at least 5 grams of lean protein. Protein provides a time-released dose of energy, which helps curb your appetite until lunchtime. Choose: skim or 1% milk, soy milk, low-fat yogurt, reduced-fat cheese, egg whites, tofu, Canadian bacon, peanut butter, lox, and nuts (they have fiber, too).

Rise and Shine to these quick, tasty heart-smart breakfasts – all less than 400 calories! For more tasty breakfast recipes, check out my app Time to Eat Healthy!

  • Spread peanut butter on a whole-wheat bagel, add banana slices, and wash it down with a glass of soy milk.
  • Make a breakfast parfait by layering low-fat yogurt with berries and some low-fat granola or whole grain cereal.
  • Sprinkle reduced-fat cheddar cheese over a corn tortilla and fold in half. Microwave for twenty seconds. Top with salsa.
  • Mix raisins or dried cranberries into unsweetened instant oatmeal, top with chopped walnuts, and add a splash of skim milk
  • Toast multigrain waffles and top with fresh berries and a dollop of fat-free yogurt.
  • Scramble egg whites and Canadian bacon with onions and bell peppers, then stuff it into a whole-wheat pita pocket.

Note: Article was written for FitStudio.


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About Author


Jodie Shield, M.Ed., R.D., L.D.N.
Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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