Kate’s Breakfast Example
Breakfast is one of the easiest, and cheapest, meals to prepare. There is no reason to eat out for breakfast, unless it is a treat. Eggs are a wonderful meal. They are low in calories, high in protein, and contain good cholesterol HDL. They also contain Vitamin A and Iron.
Wheat or whole grain bread (1 slice), no butter. Use peanut butter or a touch of olive oil (if using it for a sandwich).
A small amount of cheese is ok for a breakfast sandwich, but always use block cheese or organic, raw block cheese. Do not use deli sliced cheese (or meats for that matter). They are loaded with saturated fat, bad cholesterol LDL, and sodium. Keep your serving of cheese low, but do keep in mind that it is a protein source, and contains vitamins A and C.
I don’t recommend any bacon, but if you must have it, try turkey bacon. It is leaner and better for you than pork bacon. Definitely limit your portions.
Slow cooking oatmeal. Do not use microwave oatmeal, and never eat the flavored oatmeal. Compare the nutritional labels. Whole oatmeal contains whole, rolled oats. That’s it. The ingredients in microwave oatmeal are many and unhealthy.
Wheat bran cereal is ok, but be aware of the serving size and sugar. Try to buy a cereal that has ½ – 1 cup as a serving size, and no more than 6-8 grams of sugar per serving. Never buy cereals with raisins in them. They are loaded with sugar. Instead, buy whole raisins separately, and add a few to your low sugar cereal or oatmeal.
Coffee and tea are fine. If you would like to have a small glass of ¼ to ½ portions of juice mixed with ½ portions of water (this cuts back on sugars) at breakfast that is fine. You are better off eating a piece of fruit though, and I think it will make you feel better too! Not to mention, the health benefits that come from eating fruit far exceed that of processed juice.
(You also might want to read the Daily Calories & Macronutrients article that Kate shared with us.)
I took the nutrition class as part of a Mom Bloggers Weekend Retreat sponsored by TheMotherhood and Congress Hall in Cape May.
