Nutrition packed quick breakfasts get you off on right track

EATING WELL

September 25, 1990|By Colleen Pierre,R.D. | Colleen Pierre,R.D.,Colleen Pierre, a registered dietitian, is the nutrition consultant to the Union Memorial Sports Medicine Center in Baltimore and national spokesperson for the American Dietetic Association.

Well, the kids have been back in school for a few weeks now. How are you doing on your school-year-resolution to serve breakfast daily?

Breakfast is crucial for alertness and peak performance in the classroom as well as at the office. And recent studies clearly show that, for weight management, eating in the morning is essential for preventing binge eating later in the day.

If Beaver Cleaver breakfasts are a thing of the past at your house, try nutrition-packed, one-minute breakfasts for yourself and your crew. They're better than a cola and a cupcake on the corner any day!

Banana dip

Spread a medium banana with 1 tablespoon peanut butter, then dip in wheat germ. 230 calories, 9 grams fat, 4 grams fiber.

Spiced pita

Spread a small, whole-wheat pita with a teaspoon of margarine, sprinkle with 1/2 teaspoon allspice. Toast. 100 calories, 4 grams fat, 2 grams fiber. Add a glass of skim milk and an apple for another 200 calories, no additional fat, and 1 more gram of fiber.

Aloha muffin

Toast a multi-grain English muffin. Spread with 1/4 cup of low-fat ricotta cheese and one-fourth cup of crushed pineapple. 220 calories, 4 grams fat, 4 grams fiber.

Cheese Danish

Spread 2 slices of orange raisin bread with 2 ounces of low-fat ricotta cheese. Sprinkle with cinnamon. Broil in toaster oven. 220 calories, 5 grams fat, 2.5 grams fiber.

Fuzzy navel

Combine 1/2 cup of sliced peaches (fresh, frozen or packed in light syrup), 8 ounces of non-fat peach yogurt and 1/2 cup of orange juice. Blend till smooth. 340 calories, no fat, 1/2 gram fiber. Good source of vitamin C.

Apple oatmeal

Prepare quick rolled oats according to microwave instructions. Stir in 1/2 cup of natural applesauce and a -- of pumpkin pie spice. 150 calories, 2 grams fat, 2.5 grams fiber. Add a cup of low-cal hot chocolate for extra protein and calcium.

Melon boat

Stuff half a cantaloupe with 1/2 cup of non-fat cottage cheese. 160 calories, 1 gram fat, 1 gram fiber. An excellent source of vitamins A and C.

Faithful

When all else fails, you can always fall back on your favorite cold cereal with skim milk, toast and jam, and orange juice -- it's old-fashioned but still in the mainstream.

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