FOOD. that fits YOUR LIFE. breakfast ideas & everyday wellness tips

Transcription

1 FOOD that fits YOUR LIFE breakfast ideas & everyday wellness tips

2 You don t have to cook fancy or complicated just good food and fresh ingredients. A healthy breakfast helps to jump start your day. Studies show that eating breakfast every day can help you perform better at work or Start every day right! school, increase your energy levels, maintain a healthy weight and improve your overall health. Delicious breakfasts don t have to be high in fat and calories. Try any one of our Healthy Home recipes or breakfast suggestions to start your day right.

3 Hot n Hearty Oatmeal Pancakes Old fashioned pancakes with the added whole grain goodness of hearty, healthy oatmeal. (Serving Size - 3 Pancakes) Ingredients All-Purpose Flour 1¼ Cups Quaker Oats (Quick or Old-Fashioned Uncooked) ½ Cup Baking Powder 2 Teaspoons Salt (optional) ¼Teaspoon Fat Free Milk 1¼ Cups Egg 1 Vegetable Oil 1 Tablespoon Directions 1. In large bowl, combine flour, oats, baking powder and salt; mix well. 2. In medium bowl, combine milk, egg and oil; blend well. 3. Add blended wet ingredients to dry ingredients all at once. Stir just until dry ingredients are moistened (do not over mix). 4. Heat skillet over medium-high heat (or preheat electric skillet or griddle to 375º). For each pancake, pour ¼ cup batter into hot skillet. Turn when tops are covered with bubbles and edges look cooked. Turn only once. Nutrition Highlights (Per Serving) Calories: 260 Fat: 6g Sodium: 200mg

4 Berry & Yogurt Parfait Delicious blueberries and raspberries with low fat vanilla yogurt and granola. (Serves 4) Ingredients Raspberries Blueberries Low Fat Vanilla Yogurt Low Fat Granola without Raisins 1 Cup 1 Cup 1½ Cups 1 Cup Directions 1. In each 8 ounce glass, layer the following: a) ¼ cup raspberries, b) ¼ cup strawberries c) ¹/ ³ cup yogurt 2. Top with ¼ cup granola and serve. Nutrition Highlights (Per Serving) Calories: 200 Fat: 3g Sodium: 115mg

5 Egg & Cheese Burritos Salsa, eggs and cheese wrapped in a warm tortilla. (Serves 4) Ingredients Flour Tortilla, 8 inch Cheddar Cheese, Reduced Fat (shredded) Salsa, Mild Thick & Chunky Skim Milk Eggs, Large 4 ½ Cup ¼ Cup 1 Tablespoon 4 Directions 1. Combine eggs and milk and mix until well blended. 2. Coat sauté pan with cooking spray heat and add egg mixture. Cook, stirring occasionally. 3. To assemble each burrito, layer 1/8 cup cheese, 2 ounces of scrambled eggs and 1 teaspoon of salsa across the center of each tortilla. 4. Fold in right and left edges of the tortilla, about ½ inch on each side. Roll tortilla closed then cut in half. Nutrition Highlights (Per Serving) Calories: 230 Fat: 9g Sodium: 590mg

6 Breakfast and weight control... Many people believe that skipping breakfast will help them to lose weight. Actually skipping breakfast has the opposite effect. Studies show that people who eat a healthy breakfast are less likely to be overweight than those who don t. Breakfast eaters weigh less because starting the day with a healthy meal helps control cravings throughout the day. People who skip breakfast are more likely to reach for unplanned snacks. These snacks can quickly add up to many more calories than a healthy breakfast. That s why breakfast eaters are more successful at losing weight and maintaining their weight loss.

7 Give your coffee a makeover. A steaming hot cup of coffee or tea can beat the morning chill and taste great. Make your morning even healthier by giving your drink a makeover. Replacing the cream in your coffee with skim milk saves an average of 20 calories per cup. That may not sound like much, but this little change, twice a day, would help you cut over 14,000 calories a year. Don t like skim milk try 1% instead. Warm up to better health with a healthy breakfast everyday.

8 Oat Bran Muffins Tasty muffins filled with the goodness of oat bran, raisins, honey and walnuts. (12 Servings) Ingredients Quaker Oat Bran Hot Cereal (uncooked) 2 Cups Brown Sugar ¼ Cup Baking Powder 2 Teaspoons Salt ½ Teaspoon Milk, 2% Reduced Fat 1 Cup Egg Whites (slightly beaten) 2 Honey ¼ Cup Vegetable Oil 2 Tablespoons Raisins 1 Cup Walnuts (chopped) ¼ Cup Directions 1. Heat oven to 425º F. 2. Line 12 medium muffin cups with paper baking cups or spray bottoms with no-stick cooking spray. 3. Combine dry ingredients, mix well. Add combined milk, egg whites, honey and oil. Mix until dry ingredients are moistened. Add walnuts and raisins, mix until combined. 4. Fill prepared muffin cups ¾ full. Bake 15 to 17 minutes or until golden brown. Nutrition Highlights (Per Serving) Calories: 170 Fat: 5g Sodium: 180mg

9 Greek Omelet A omelet stuffed with potato, onion, garlic, olives and feta cheese. (Serving Size - 1 Omelet) Ingredients PAM Original No-Stick Cooking Spray Cooked Potato (finely chopped) ¼ Cup Sliced Green Onions 2 Tablespoons Garlic Cloves (minced) 1 Ripe Olives (drained, sliced) 2 Teaspoons Egg Beaters or Egg Whites 2/3 Cup Milk, Fat Free 1 Teaspoon Oregano Leaves (dried) Dash Ground Black Pepper Dash Crumbled Feta Cheese 1 Tablespoon Directions 1. Spray small skillet with non stick cooking spray. Heat over medium heat. Add potato, onions and garlic and cook for 2 minutes or until potatoes are lightly browned, stirring occasionally. Stir in olives. Remove mixture from skillet, cover to keep warm. 2. Beat Egg Beaters or egg whites with milk, oregano and pepper with wire whisk until well blended. Add to same skillet. When mixture is set in center, spoon potato mixture over half the omelet, sprinkle with cheese. 3. Gently fold omelet in half and slide onto serving plate. Nutrition Highlights (Per Serving) Calories: 155 Fat: 4g Sodium: 420mg

10 Banana-Orange Oatmeal Oatmeal with bananas, raisins and the taste of tangy orange. (Serves 5) Ingredients Tropicana Orange Juice 2 Cups Water 1 Cup Salt (optional) ¼ Teaspoon Ground Nutmeg 1/8 Teaspoon Quaker Oats (Quick or Old-Fashioned Uncooked) 1½ Cups Chopped Raisins ¾ Cup Ripe Banana, Medium-Sized (mashed) 1 Directions 1. In medium saucepan, bring orange juice, water, nutmeg and salt (if desired) to a boil. Stir in oats and raisins. 2. Return to a boil, reduce heat. 3. Stir in banana. 4. Cook 1 minute for Quick oats and 5 minutes for old fashioned oats or until most of the liquid is absorbed, stirring occasionally. 5. Let stand until desired consistency. Nutrition Highlights (Per Serving) Calories: 330 Fat: 3g Sodium: 5mg

11 Whole grains are hot stuff. A bowl of oatmeal is a hot, hearty and healthy way to start your winter morning. Oatmeal is a whole grain food that can actually help lower your cholesterol as part of a healthy diet. Make oatmeal even more delicious by adding toppings such as brown sugar or honey, granola or fresh fruit. Adding oatmeal to your other favorite breakfast foods is a great way to make them even more hearty and healthy. Try recipes that add oatmeal to pancakes, muffins or breakfast breads. And don t forget to make other whole grain foods part of your healthy breakfasts.

12 A healthier diet is just the beginning... Becoming a healthier you isn t just about what you eat. It s also about what you do. Regular activity is important for your overall health and fitness. It also helps control body weight by balancing the calories you eat or drink with the calories you use every day. Experts recommend that you: Try to be physically active for at least 30 minutes most days of the week. If you are trying to control or reduce your weight, increase either the amount of time that you are active or the intensity of your activity. About 60 minutes of exercise a day may be needed to prevent weight gain depending on how many calories you consume. There is a right number of calories for you each day. This number depends on your age, activity level, and whether you re trying to maintain or lose weight. Since everyone s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that s right for you! 2013 ARAMARK. All Rights Reserved.