Tips for Eating a Healthy Breakfast

Breakfast is the most important meal of the day. People who eat breakfast are better able to get to and stay at a healthy weight. Cutting just 100 calories from your day can start at breakfast.

Here are a few ideas to cut calories:

• Use nonfat or 1% milk instead of whole milk on cereal. You will still get the same calcium and other nutrients.
• Use a small glass for juice and a small bowl for cereal.
• Use a no-calorie sweetener instead of sugar in your coffee, tea, and cereal.
• Slice only half a banana on your cereal.
• Choose light yogurt made with no-calorie sweetener.
• Top pancakes, waffles, and French toast with just 1/4 cup of light syrup instead of regular, or try 2 teaspoons of low-calorie jam.
• Have a toasted English muffin with 2 teaspoons of no-sugar-added preserves instead of a croissant or sweet roll.
• Have a regular or reduced-fat muffin (about the size of a tennis ball) instead of the jumbo muffin.
• Enjoy a smaller bagel or biscuit (about the size of a deck of cards).
• Spread your muffin, bagel, or toast with 2 teaspoons of fat-free or light cream cheese.
• Eat half a bagel today, wrap up the other half for tomorrow’s breakfast.
• Use a nonstick skillet and cooking spray instead of butter or margarine to cook eggs.
• Drain bacon and sausage on paper towels after cooking to absorb fat.
• Try turkey sausage or Canadian bacon.
• Fill your omelet with onions, peppers, spinach, and mushrooms instead of cheese and meat.
• Lighten up your omelet or scrambled eggs by using four egg whites or 1/2 cup egg substitute (For example, Egg Beaters.).

Read between the lines with this brochure on food labeling

Recipes and Tips for Healthy, Thrifty Meals

Tags: Hospitality Recreation, healthy breakfast, calorie count, health foods, Calcium

Choose Healthy Foods

A good rule is don’t eat foods that have more than 5 ingredients, find a healthier version of that food.

• Eat breakfast every morning. Try oatmeal with banana slices, walnuts, and low-fat or fat-free milk.
• Don’t eat too much. Keep in mind what serving sizes are. For example: One serving of meat for adults is the size of a deck of playing cards.
• Choose healthy foods for you and your loved ones as often as you can. Eat more fresh fruits and vegetables when you can get them and they are in season. For example: Bananas, carrots, apples, almonds, green beans, and milk are all healthy for you.
• Fruits and vegetables that are frozen or canned are also a healthy choices when you can’t get fresh fruits and vegetables.
• Cut back on processed foods. For example, eat less of these: Corn chips, potato chips, pepperoni, bologna, and hot dogs. Processed foods are not as healthy for you. A good rule is don’t eat foods that have more than 5 ingredients, find a healthier version of that food.
• Eat a different kinds of foods. This will help you get all of the nutrients you need every day.

Read between the lines with this brochure on food labeling

Recipes and Tips for Healthy, Thrifty Meals

Tags: food, fruits and vegetables, health foods, day, healthy eating