Make Breakfast Count

By Sandra Meyerowitz, MPH, RD, LD

Your mother said it to you a thousand times “breakfast is the most important meal of the day”. And she was right. After 6-8 hours of sleep your body needs to be refueled. Bodies don't function well when running on empty. Productivity declines, mental clarity gets fuzzy, and your mood can swing far to the left and right.

Skipping breakfast does not help with weight control either, as many people believe. It slows your metabolism, hindering weight loss. If you want to lose weight, be sure to eat breakfast everyday.

Breakfast is a great meal to incorporate fruit, fiber, whole grains, and calcium rich foods—all the things you have heard are good for you. Try these fast recipes and notice how much better you feel when you give yourself a fresh start in the morning.

Zucchini Bread

This recipe can be made into muffins and then frozen individually. Take one out the night before for a yummy breakfast.

Nutritional Analysis: 181 calories, 3 grams protein, 26 grams carbohydrate, 7 grams fat, 1 gram fiber, 328 mg sodium

Prep Time: 15 minutes Cook Time: 50 minutes

• 3 eggs or equivalent egg substitute
• 1 cup sugar
• ½ cup canola oil
• ½ cup unsweetened applesauce
• 1 Tablespoon vanilla
• 2 cups shredded zucchini
• 2 cups flour
• 1 Tablespoon cinnamon
• 1 teaspoon salt
• 2 teaspoons baking soda
• ¼ teaspoon baking powder

Beat eggs until frothy, mix in sugar, oil, applesauce and vanilla. Stir in zucchini. Add dry ingredients. Mix well. Pour into 2 greased loaf pans. Bake at 350° for 50 minutes or until a toothpick comes out clean. Serves 16.

Shopping List

• eggs
• sugar
• canola oil
• unsweetened applesauce
• vanilla
• zucchini
• flour
• cinnamon
• salt
• baking soda
• baking powder

Lemon Blueberry Crunch

These are very fast to make and are refreshing for breakfast or as a snack.

Nutritional Analysis: 190 calories, 5 grams protein, 36 grams carbohydrate, 3 grams fat, 1 gram fiber, 222 mg sodium

Preparation Time: <5 minutes Cooking Time: 0

• 4 graham cracker squares
• 3 ounces nonfat lemon yogurt
• 15 fresh or frozen and thawed blueberries

Spoon yogurt on each cracker square and then top with blueberries. Serves 1.

Shopping List

• graham crackers
• nonfat lemon yogurt
• blueberries

Mocha Shake

A smooth start to any day.

Nutritional Analysis: 241 calories, 10 grams protein, 50 grams carbohydrate, 0 grams fat, 2 grams fiber, 164 mg sodium

Preparation Time: 5 minutes

• ½ cup skim milk
• ½ cup coffee, strong and chilled
• 2 scoops (8 ounces) nonfat coffee flavored frozen yogurt

Blend all ingredients together.

Apple Oatmeal

A flavorful adaptation to ordinary oatmeal.

Nutritional Analysis: 173 calories, 5 grams protein, 36 grams carbohydrate, 2 grams fat, 4 grams fiber, 10 mg sodium

Preparation Time: <5 minutes Cook Time: <10 minutes

• ½ cup diced fresh apple
• 1/3 cup apple juice
• 1/3 cup water
• ¼ teaspoon cinnamon
• 1/3 cup quick cooking rolled oats

Combine apples, juice, water and cinnamon. Bring to a boil. Add oats and cook for 1 minute. Cover and let stand 2-3 minutes before serving. Serves 1.

Shopping List

• apple
• apple juice
• cinnamon
• rolled oats

Egg Wrap

A nice twist to traditional scrambled eggs.

Nutritional Analysis: 205 calories, 24 grams protein, 21 grams carbohydrate, 10 grams fat, 14 grams fiber, 681 mg sodium

Preparation Time: <5 minutes Cooking Time: 5 minutes

• 1 ½ cups egg substitute, scrambled
• ½ cup salsa
• ½ cup reduced fat cheddar cheese, shredded
• 4 (8-9 inch) whole wheat flour tortillas

Mix scrambled eggs and salsa together in a bowl. Spoon onto each tortilla and add cheese. Fold tortilla and place in microwave for 30 seconds or until cheese melts. Serves 4.

Sandra Meyerowitz, M.P.H., R.D., L.D. is the owner of Nutrition Works, a health promotion company specializing in weight loss, disease prevention, wellness and sports nutrition. She can be reached at 502-339-9202.