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What's Good in the Morning


Friday, August 3, 2007.


By Nutritionists


Breakfast may be the most important meal of the day, but with the fast pace of life these days, it’s a meal that is often missed. But a nutritious and delicious breakfast can also be convenient, so here are a few quick and easy suggestions to help you and your family gets the best start to the day!


If you just couldn’t resist those few extra minutes in bed and are pushed for time- you’ll benefit from what we call the Grab n Go breakfast! This kind of breakfast needs no preparation and can be eaten on the move, so you can literally just grab what you need and go!! For example, low fat yoghurt will provide you with 83 calories and 1.5g of fat (1 Unit).


Grab some fresh fruit as well - a small banana will provide you with only 76 calories and less than 1g of fat (1 Unit), and you’ve got a healthy and tasty start to your day! Other excellent on-the-run breakfasts are Kellogg’s NutriGrain bars. These are filling and delicious and contain only 130 calories and less than 2g of fat (1.5 Units). Kellogg’s NutriGrain yoghurt bars are a great source of calcium, too.


If you have slightly more time and want a Quick Family.


Breakfast, boiled or poached eggs teamed with wholemeal toast are healthy and filling choices, providing less than 150 calories and 6g of fat (2 Units). Porridge made up with water or skimmed milk is very filling and having only 49 calories and 1g of fat (0.5 Units) in 100g, also very healthy!


You could add some extra dried fruit on top, for extra texture and added vitamins and fibre.

Any kind of wholegrain cereal such as (Weetabix, Bran flakes, All Bran etc) with skimmed milk are low in fat and provide important vitamins and minerals such as folic acid and iron. Add some fruit and low fat yoghurt on the top, and you’ll increase your intake of fibre, vitamin C and calcium too.


Another tasty suggestion is a small toasted bagel with low fat cream cheese - a great blend of fibre, iron and calcium, and only 200 calories and 2g of fat (2 Units).

Here are a couple of delicious and healthy recipes for when you have all the time in the world...

Weekend Brunch


Cinnamon Banana Toast

This dish is simple, healthy and delicious, and the kids will love it!


Toast 8 slices of wholemeal bread. Slice 4 small bananas and place on 4 slices of toast. Sprinkle bananas with cinnamon (according to your own taste). Set the remaining 4 slices of toast on top and place in a preheated oven (160 C) for 10 minutes, or until the banana has gone soft and deliciously gooey!! You could enjoy this with low fat yoghurt drizzled over the top and some fresh fruit of your choice on the side.

Makes 4 servings

Nutritional information: 230 calories, 2g of fat and 48g carbs (2.5 Units)


Bacon with Rosemary Mushrooms and Grilled Peppered Tomatoes

Slice 4 small tomatoes in half and sprinkle with a pinch of salt black pepper. Grill these and 4 lean bacon rashers until cooked through. Meanwhile slice up 200g mushrooms and place in a saucepan with half a teaspoonful of reduced fat butter and a level tsp of fresh or dried rosemary, and some pepper. Cook for about 10 minutes or until softened. Serve the tomatoes, mushrooms and rashers on a slice of wholemeal toast.

Makes 4 servings
Nutritional information: 180 calories, 6g of fat and 19g carbs (2.5 Units).


With thanks to Tesco and ediets.


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