healthy you
Balancing Breakfast
N U TR ITIO N
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The best breakfasts
have a mix of three
nutrients— protein,
carbs, and good fats.
BY
HEATHER MORGAN SHOTT
PHOTOS
ANDY LYONS
QUALITY
/PRO TEINS
/ The protein in
/
foods such as
/
eggs, nuts, and
/
smoked salmon
makes breakfast
stick to the ribs
longer.
J
HEALTHFUL FATS
People who eat a
breakfast that contains
a small amount of fat
usually eat less overall
throughout the day.
CARBS
The fiber and
nutrients from
whole grains,
fruits, and
vegetables
help you lower
cholesterol and
maintain a
healthy weight.
(§) FOR THE CEREAL-LOVER
Bow lful o f B o u n ty
Trade boxed cereals for this muesli from Dave
Grotto, registered dietitian and author of
70
?
Foods That Could Save Your Life.
Combine
toasted oats (about 1
/ 2cup) with almonds,
walnuts, pistachios, and dried cherries. Add a
splash of skim milkand drizzle honey on top.
“It’s a powerful bowl,” says Grotto, who ate it
every morning for 30
days and saw his
cholesterol
drop 70
points.
(§) FOR THE SUPER-RUSHED
<§>
Sm o o th ie To G o
You Crave. Not so with
thisone.
Blend a frozen banana, skim milk, fat-free
yogurt,and peanut butter (plus a few berries
if you like) and pour intoa to-go cup. The ice
crystals in frozen bananas make the smoothie
frothy. If you want a sweeter flavor, use real ly
ripe bananas. “Many take-out smoothies
give you a lot of calories
from sugar and then you
crash,” says Ellie Krieger,
a registered dietitian
and author of
The Food
FORTHEEGGEATER
S u n rise San d w ich
“Aimtogetatleastthreefoodgroupsin
your morning meal,”says Jackie Newgent,
registered dietitian and author of
The All-
Natural Diabetes Cookbook.
Her favorite:
Layer a poached egg,guacamole, salsa,and
spinach leaves on whole wheat toast and serve
with aside of honey-drizzled plain fat-free
yogurt topped
with fresh
raspberries
and sliced
almonds.
1 9 6
) JLY2008 BETTER HOMES AND GARDENS
