healthy breakfast

A balanced easy to assemble make ahead morning meal: Grab an apple wrap 1 to 2 ounces of Cheddar in plastic and toss ? cup of fiber and protein rich walnuts into a resealable plastic bag.

Instead of dousing a whole grain or bran toaster waffle in syrup cut the sugar and boost the protein and fiber by spreading it with 2 tablespoons of peanut butter. You can also sprinkle on 1 tablespoon of raisins sesame seeds or extra peanuts for even more fiber which helps deliver the meals nutrients slowly and steadily.

A plain cake style doughnut is usually a better choice than a bakery muffin. At Dunkin Donuts for instance an old fashioned doughnut has 280 calories while a corn muffin has 510 calories. Add fiber by eating ? cup of almonds or dried fruit. Instead of coffee try 8 ounces of low fat chocolate milk.

In a cocktail shaker combine a packet of vanilla or strawberry instant breakfast powder (look for the no sugar added kind such as Carnation) and 1 cup of low fat strawberry cows milk or soy milk. (You can also mix this the night before.) If you have time use a blender to add strawberries or a frozen banana for extra fiber and a scoop of protein powder such as GeniSoy Natural.

You could have a slice of last nights pizza (its preferable to filling up on sugar or skipping breakfast). Or you could try a more sophisticated spin: Take a slice of crusty bread spread it with 3 tablespoons of low fat ricotta and add tomatoes. Finish with a drizzle of olive oil (about 1 teaspoon) and a little salt and pepper. Broiling is optional.

To substitute for a meal an energy bar should have at least 3 to 5 grams of fiber and 10 grams of protein. Odwalla Kashi GoLean and TruSoy are all good options. Because cereal bars rarely have more than 2 grams of protein kids might be better off adding a stick of Go Gurt! and a sleeve of peanuts.

One of the most portable proteins is a hard cooked egg but it has no fiber or carbohydrates. So slice it then roll it in an 8 inch whole wheat tortilla with a piece of Canadian bacon or lean ham and if you like a ? ounce slice of cheese. Add a tablespoon of salsa for a shot of flavor and a smidgen of vitamin C.

A simple and easy to prepare flattened bread with a filling aloo parathas are a favourite in most Indian households. Every recipe has variations in the preparation of the filling that needs to be cooked and then stuffed into the chapatti dough. Accompanied by curd or pickle parathas make for a nutritious breakfast for mornings that need a power punch.

Dish out a whole wheat dosa famously called adhai for breakfast if you are bored of your cereal and oats. A healthy option it is packed with multiple nutrients that will help kick start your day. Pre mixed dosa batters are available at a number of stores and all you need to do cook and enjoy.

Idlis are full of vitamins minerals and carbohydrates. They are prepared with no oil or masala which makes them a very healthy alternative. Try eating your idli with honey nutela or peanut butter if you are too lazy to make the chutney.