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KAYLOR: Power up with breakfast

By Staff | Jan 19, 2018

Breakfast gives you energy to start the day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these quick breakfast ideas.

– Make instant oatmeal with fat-free or low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts. Or mix in cup unsweetened applesauce and sprinkle with apple pie spice or cinnamon.

– Layer fat-free or low-fat plain yogurt with your favorite crunchy cereal and blueberries.

– Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.

– Top a toaster waffle with fat-free or low-fat yogurt and peach slices.

– Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.

– Spread peanut butter on a whole-wheat tortilla. Add a peeled, whole banana and roll it up.

– Spread low-fat cream cheese on a whole-grain toasted bagel. Top with sliced strawberries.

– Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin.

If your taste buds just don’t crave breakfast foods, try these:

– Leftover veggie pizza.

– Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla.

– Leftover quinoa or brown rice mixed with low-fat yogurt, dried fruit and nuts. Sprinkle with cinnamon.

Power up with a healthy breakfast and you’re off to a great start!


– 1/3 c. dry oatmeal, quick cooking

– 1/8 tsp. salt

– 3/4 c. very hot water

– 1/2 sliced banana

– 1/2 c. frozen vanilla yogurt, nonfat

Cinnamon, if desired

In a microwave-safe cereal bowl, mix together the oatmeal and salt. Stir in water. Microwave on high power for one minute and then stir. Microwave on high power for another minute and stir again. Microwave an extra 30 to 60 seconds on high power until the cereal reaches the desired thicknesses. Stir. Top with frozen yogurt and banana slices. Sprinkle with cinnamon if desired.

Makes 1 serving. Per Serving: about 150 calories, 1 grams (g) of fat, 30 g carbohydrate, and 4 g fiber

From: Academy of Nutrition and Dietetics staff registered dietitian nutritionists.

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