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Healthy Living : 9 morning meals that make you Smarter

Tuesday, March 13, 2012

Make Breakfast Better


We’ve all heard that breakfast is the most important meal of the day—and skipping it is a weight loss, energy, and health no-no.
The plan incorporates foods shown to keep brain cells healthy and stave off age-related cognitive decline, including berries, nuts, olive oil, veggies, fish, and more—all power nutrients that will keep your whole body well, too.

breakfast yogurt parfair with fruit
Yogurt Parfait 
Plain yogurt gets smarter when you top it with walnuts (a good source of brain-saving omega-3s) and berries (one of the most concentrated sources of antioxidants). Protein from the yogurt, combined with fiber and whole grains from shredded wheat squares and high-fiber cereal, gets digested slowly for steady energy (and better concentration) all morning long.
Make it: Layer 3/4 c low-fat plain yogurt with 1/2 c shredded wheat squares; 1/4 c high-fiber cereal; 1 Tbsp chopped walnuts; 1/4 banana, sliced; and 1/4 c berries.


Egg Sandwich
Fried eggs become healthier when you cook them with a brain food like olive oil; tomatoes, spinach, and an apple on the side round out the meal with important antioxidants.

Make it: Fill 1 whole wheat English muffin with 1 slice reduced-fat Swiss cheese, 1 slice tomato, 3 baby spinach leaves, and 1 egg fried in 1 tsp olive oil. Eat with 1 small apple.

Berry-Banana Smoothie with Toast 
A quickie breakfast for busy women; you can even whip up this smoothie the night before so it’s ready when you walk out the door. Packed with antioxidants, omega-3s in flaxseed, and fiber from fruits and whole grains, this breakfast will help you stay sharp—and full—until lunch.
Make it: Blend 8 oz fat-free milk with 1/2 c frozen berries, 1/4 banana, 1 Tbsp ground flaxseed, and 1/3 c high-fiber cereal. Serve with 1 slice whole wheat toast topped with 1/4 c regular or no-salt-added 1% cottage cheese (whipped or regular); 1/4 banana, sliced; and dash cinnamon.

Cereal with Peaches and Milk 
Shake up a blah bowl of cereal with pumpkin seeds and sliced peaches, good sources of vitamin E, healthy fats, fiber, and antioxidants.
Make it: Mix 3/4 c whole grain cereal with 1/2 c high-fiber cereal. Top with 4 tsp pumpkin seeds, 1 sliced medium peach, and 8 oz fat-free milk.

Homemade Muesli
Adding raisins, apples, and almonds to plain oats provides a tastier and more satisfying texture, not to mention a great source of brain-boosting flavonoids and vitamin E.
Make it: Mix 1/2 c raw oats with 2 Tbsp raisins, 1/4 c chopped apple, 1 Tbsp slivered almonds (or 6 almonds, chopped), 4 oz low-fat plain yogurt, 2 oz fat-free milk, and 1/2 tsp brown sugar or honey (if desired).

Lox Toast 
Salmon is one of the best sources of omega-3 fatty acids, which experts think make brain cells communicate with each other better. Use it, along with cottage cheese, to top whole-grain toast for a filling, fiber- and protein-rich meal.
Make it:Top 2 slices whole wheat toast with 1/4 c regular or no-salt-added 1% cottage cheese (whipped or regular), 2 slices red onion, and 2 oz smoked salmon. Serve with 1 medium orange or 6 oz orange juice.

Breakfast Quesadilla 
Feta cheese and salsa flavor this healthy egg wrap. Healthy fats from olive oil and antioxidants in the salsa provide a brain-healthy ingredients; filling fiber from the wrap and protein from the yogurt will help you avoid mid-morning cravings.
Make it: Fill an 8-inch whole wheat tortilla with 1/4 c crumbled reduced-fat feta cheese and 1 egg and 2 egg whites, scrambled in 1 tsp olive oil. Fold in half and microwave (or heat in a skillet) until cheese melts. Top with 2 Tbsp low-fat plain yogurt and 1/4 c salsa. Serve with 4 oz black currant juice or orange juice.

Pumpkin Yogurt Crunch
This yogurt is anything but vanilla! Pumpkin, pear, honey, and walnuts meld for a tangy-sweet, crunchy flavor. Even better, this tasty mix of omega-3s and antioxidants will help your brain cells stay young and pliable.
Make it: Stir 1/4 c canned pumpkin; 1/2 small pear, chopped; and 1 tsp honey into 3/4 c low-fat plain yogurt. Top with 1/2 c Kashi GoLean cereal, 1 Tbsp chopped walnuts, and remaining chopped half pair.

Waffle Parait
Skip the syrup and top this breakfast favorite with brain-boosting berries, yogurt, and flaxseed instead. It’s healthy, yummy, and a great weekend meal for the whole family.
Make it:Top 2 whole grain waffles with 1/2 c frozen berries (thawed), 1/2 c low-fat plain yogurt, and 2 tsp ground flaxseed.







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