Sandy Zobell is a registered dietetic technician who has worked at Deaconess Medical Center for 18 years. She is a nutrition educator who is part of a team of nutrition professionals responsible for the clinical nutrition care of patients. Why is eating a healthy breakfast so important to heart health?
Sandy: Breakfast jump-starts your day. You are more likely to eat more vitamins and minerals, eat less fat and cholesterol, and it helps control your weight and you will have better concentration and productivity throughout the morning. It also helps instill more healthful eating habits in kids as they grow up.
What are the components of a healthy breakfast?
Sandy: Many foods can count towards a healthy breakfast. Your should include whole grains, low fat protein, low fat dairy and fruit – even vegetables! Together these groups provide complex carbohydrates, protein, fiber and a small amount of fat – needed nutrients to set yourself up for healthier eating all day long.
What would be an example of a healthy breakfast menu?
1) Whole grain ready to eat cereal with fat free milk and whole fruit or 100% fruit juice
2) One non-fried egg, whole wheat toast and a single serve can of reduced-sodium tomato juice
3) Cooked oatmeal made w/fat free milk, chopped apples and walnuts
4) Whole grain waffle with sliced strawberries, a dollop of low-fat yogurt and sprinkled almonds
What are some non-traditional choices for a healthy breakfast?
1) Cold vegetable/cheese pizza plus 100% fruit juice
2) Whole wheat tortilla wrapped around a low-fat cheese stick plus an apple
3) Baked potato with leftover broccoli and sprinkle of parmesan cheese – microwaved along with fat free milk