January 2, 2020
FRESH STARTS TO THE NEW YEAR
Break the Fast Healthfully and Start the Day Right
Ring in the new year with healthy habits and a solid plan! Keep it simple and goal-oriented and start with making a personalized commitment to breaking the fast healthfully and mindfully every day. Give this some thought: the necessities of life include healthy food, sleep, shelter, clothing, happiness, and the list goes on! We must break the fast at some point during our day, just like we must sleep at some point at the end of our day. What do you need to feel great? I am sure you’ve heard that breakfast is “the most important meal of the day,” but not everyone is a breakfast lover. Some of us need to wait until noon to break the fast, while others are morning eaters (there is no one-size-fits-all approach to most things in life). But here’s something to motivate you towards eating well and feeling great. Getting your day started right with a healthy choice will most likely keep you on track throughout the remainder of your day. Call it a meal, or call it breakfast, but make it a nutritious start!
To help you fall in love with breaking the fast, below are registered dietitian-recommended meal ideas that will make your mouth water—no matter what time of day it is.
To get started on your menu mix, select a whole grain carbohydrate such as multi grain crackers (we love Mary’s), whole grains such as Farro or Quinoa, energy boosting cereals (look for ones that have at least 5 grams of fiber per serving and no more than 8 grams of sugar per serving) or whole grain bread (at least 3 grams of fiber per slice); Gluten-free alternatives, if needed, will work as well…just follow the guidelines mentioned previously for fiber and sugar. Add a healthy protein source, then add a serving of fresh fruit. Try some of our favorite menu ideas and recipes below to mix and match this concept and maximize your meal. Too busy to make it happen?... Energy-boosting breakfasts can be assembled at home the night before or picked up at the office cafeteria or grab and go café as you make your way.
Mix n’ Match Your Own Nutritious Breakfast
*Start with Whole Grains…
Oatmeal
Whole grain waffle
Whole grain bread or toast
Corn or Whole wheat tortilla
Whole wheat pita bread
Quinoa
Whole Wheat English muffin
Granola
Barley
Farro
Brown Rice
*Substitute with Gluten-free option, if necessary
Choose a heart healthy protein source…
Glass of low-fat milk
Plant-based milk or nut butter
Slice of reduced fat cheese
Cottage cheese
Hummus
Tofu
Small container of Greek yogurt
Handful of almonds or walnuts
Eggs, chicken, tofu crumbles
Add a fruit…
½ sliced banana
Berries
Sliced avocado
Tomatoes
Grapes
Cantaloupe
Fruit salad
½ grapefruit
Fresh apple
Menu Planning Ideas
The following selections contain approximately 250 - 320 calories.
• ¼ cup nuts + 1 container flavored Greek Yogurt or cottage cheese
• ¼ avocado + 1 slice whole grain bread + arugula + 1 teaspoon olive oil + ½ cup berries
• 1 cup oatmeal + 1 tablespoon natural peanut butter + ½ cup berries
• Breakfast burrito: Whole wheat tortilla + 1 scrambled egg + ¼ cup salsa
• Morning melt: Whole wheat bread + 1-ounce reduced fat cheese + 2 slices tomato • Smoothie: blend nut butter + ½ banana + cocoa powder unsweetened + ½ cup almond milk
• Superbowl: ½ cup whole grains such as farro or brown rice + 1 sunny side up egg + ½ cup chopped broccoli + 1 tablespoon shredded cheese
Breakfast Express
In a rush? Here are some quick meals that can be picked up in your company cafeteria, a deli, or convenience store:
• Container of Greek yogurt + ¼ cup nuts
• Small bag of trail mix + 1 hardboiled egg
• Small container of cottage cheese with a banana
• Oatmeal with berries
• High Fiber energy bar (5 grams or more)
• Container of sliced fruit + hardboiled egg
• Natural nut butter and jam on whole wheat bread
Leftovers in the Morning: Last Night’s Dinner for Breakfast
Breakfast for dinner is a pretty common theme on nights where anything goes! But how about dinner for breakfast (9am or noon time!)?! Now that’s a great way to start the new year. See some of our favorites for a quick and delicious breakfast. Be sure to plan ahead: prepare more than the necessary for dinner, so you have enough for breakfast and warm it up!
Think outside the box: Foods like sweet potatoes and quinoa can be great for breakfast!
• Leftover Dinner #1: Grilled Chicken, beans and rice and tortillas
• Breakfast Reinvented: Brown rice and bean bowl with egg and avocado
• Leftover Dinner #2: Lemon Roasted Chicken with Farro and spinach salad
• Breakfast Reinvented: Chicken salad with apples on whole grain bread
• Leftover Dinner #3: Grilled tofu or pork loin with sweet potatoes and sautéed broccoli
• Breakfast Reinvented: Sweet potato burrito/tortilla, avocado, melted cheese and black beans
RECIPE CORNER: ALL-DAY BREAKFAST SALAD
INGREDIENTS:
4 slices Canadian bacon (4 ounces)
3 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
½ teaspoon Dijon mustard
Salt and freshly ground black pepper to taste
8 ounces baby spinach leaves (about 8 cups lightly packed)
2 cups cherry or grape tomatoes, cut in half
4 hard-boiled eggs, peeled and chopped
½ cup chopped fresh flat-leaf parsley leaves
PREPARATION:
Cook the Canadian bacon over medium heat until golden brown, about 5 minutes, turning once. Remove from the skillet and cut into ½-inch strips. Set aside. In a small bowl, whisk together the oil, vinegar, and mustard. Season with salt and pepper. Place the spinach in a large serving bowl. Add the dressing and toss to coat evenly. Top with the tomatoes, eggs, Canadian bacon, and parsley, and serve.
Serves 4
SIZE: 229g; Calories 230; Fat 16g (sat fat: 3g); Sodium 460mg; Carbohydrate 12g; Fiber 4g; Protein
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