Submitted by AnnCherise Jensen, Snap-Ed Coordinator
Don’t forget about Breakfast, it’s the most important meal of the day! A healthy breakfast gives us the fuel and the energy we need to make it throughout the day. Believe it or not, our bodies are constantly burning calories, even when we are sleeping. After the recommended 8 hours of sleep each night, our bodies wake up craving “fuel” aka “Breakfast”. Without eating breakfast, it is easy to get tired, irritable and fatigued. Start your day off by consuming a breakfast that includes a well-balanced amount of carbohydrates, healthy fats and lean proteins. This will to keep you fueled all day long, keeping you fuller and energized for a longer period of time. Here are some examples of some easy healthy breakfasts to start your day off right.
- Breakfast Burrito (recipe provided below)
- Greek Yogurt with granola and berries.
- Cheesy scrambled eggs with avocado and salsa.
- Whole wheat toast with peanut butter and bananas
- Whole grain cereal with low fat milk and berries
- Fruit smoothie with protein powder and almond milk.
- Instant oatmeal with almonds, low fat milk and raisins.
- Cottage cheese and pineapple.
Breakfast Burrito (Makes 4 servings)
- 1 1/3 cups black beans (cooked, mashed with 1 teaspoon canola oil or use canned vegetarian refried beans)
- 4 tortillas, corn
- 2 tablespoons red onion (chopped)
- 1⁄2 cup tomatoes (chopped) 1/2 cup salsa, low-sodium
- 4 tablespoons yogurt, non-fat plain
- 2 tablespoons cilantro (chopped)
Directions
- Mix beans with onion and tomatoes.
- Microwave tortillas between two sheets of slightly damp white paper towels on high for 15 seconds.
- Divide bean mixture between the tortillas.
- Fold each tortilla to enclose filling.
- Place on microwave-safe dish and spoon salsa over each burrito.
- Microwave on high for 15 seconds.
- Serve topped with yogurt and cilantro.
Nutrition Information per serving: Calories: 155/ Total Fat: 2 g / Saturated fat: 0 g / Sodium: 287 mg / Total Carbohydrate: 18 g / Dietary Fiber: 5 g / Protein: 7 g / Source: What’s Cooking, USDA Mixing BowlFind
Find more healthy eating tips at:www.kidseatright.org and www.eatright.org/nutritiontipsheets