Let’s face it, we could all use more fiber in our diet. So why not start the day off right and incorporate it into your breakfast? There are loads of health benefits in fiber. A terrific benefit is that when you eat this nutrient you’ll stay full longer—if you have a meeting, you can say “no thanks” to that box of chocolate glazed donuts that are staring you in the face!
Mixing protein with fiber will ensure you’re bursting with energy that’ll get you through to lunchtime. One of these delicious healthy food choices will make an awesome breakfast for you and your family.
It’s quick to make and there’s 4 grams of fiber for every cup you eat. Rather than water, use milk—who doesn’t?—and you’ll be sneaking in a serving of protein as well. But don’t eat it plain, throw in a bit of flavor with frozen or fresh berries, dried figs and top it with a sprinkling of sliced almonds. If you want to “modernize” the oatmeal, try replacing all or some of the oats with quinoa. Then you’ll be getting 5 grams of fiber in each cup of hot, scrumptious goodness!
No, we’re not talking about green eggs and ham. We’re talking about scrambled eggs. However, while scrambled eggs are rich in protein, they aren’t so rich in fiber. But you can fix that by throwing in some chopped vegetables. What, vegetables for breakfast?!? Yes. Broccoli, avocado, spinach or artichoke is wonderful to mix into your scrambled eggs or you could fill an omelet with these veggies. For an extra boost in fiber serve your eggs or omelet with a slice of whole grain toast or half of a whole wheat English muffin.
If you’re the type who likes a savory breakfast, this is right up your alley! Grab a whole grain wrap and fill it with veggies, salsa, eggs and black beans, kidney beans or pinto beans. The eggs provide the protein while the salsa, veggies and wrap give you a little fiber; but you’ll be getting a good dose of fiber no matter which bean you throw in.
Whole Grain Pancakes
Who doesn’t love pancakes for breakfast? They’re quick and easy to make. You can choose from a buckwheat pancake mix which, depending on the brand you buy, can range from 3g.-7g. of fiber; or you can purchase a multigrain mix that, again depending on the brand, will range from 2g.-5g. of fiber. When you’re whipping up the batter, throw in some sliced fruit or berries.
If you opt for the frozen buckwheat pancakes, leave the syrup in the store and top your flapjacks with ground flaxseed and fruit.
If you’re pressed for time, here’s a neat trick: spread peanut butter on your hotcake, roll it up and take it with you! Who knew that pancakes could be a portable breakfast?
What a yummy way to get your fiber! Layering protein-packed Greek yogurt with cereal or nuts and/or fruit loaded with fiber. One good option is Greek yogurt in between layers of sliced bananas, pears and mangos. Another great parfait would be Greek yogurt layered in between berries, almond slices or granola. You could even make a parfait pairing Greek yogurt with bran flakes or shredded wheat cereal. If you don’t want to bother with fresh fruit, you can add dried figs or dried apricots to your yogurt.
Open-Faced, Nutty Sandwich
We all remember those peanut butter and jelly sandwiches we got as a kid in our lunchbox; but peanut butter can be for breakfast too! This spread will keep your stomach from growling and is full of protein as well as fiber. You can get even more fiber if you select the chunky peanut butter and pair it with multigrain or whole wheat bread. You know you have good bread if you can see seeds or nuts in each slice. Instead of topping the bread and peanut butter with jelly, try adding sliced pears, bananas or apples. If you aren’t crazy about peanut butter, there’s always cashew or almond butter. Another great choice to spread over your bread is sunflower seed butter; this also makes a nice choice if you’re allergic to tree nuts.
Breakfast may not be your “thing”, but you shouldn’t skip it entirely. Make a yogurt- or low-fat milk-based smoothie. Don’t use juice as your base. Why? Although fruit is packed with fiber, when you squeeze out the juice you also squeeze out the fiber. To your base add ½ cup of frozen or fresh berries or bananas and ½ cup of veggies. Try carrots which are inherently sweet or if you don’t want the taste to change throw in spinach. You won’t need to add any sugar since the fruit (or carrots) will provide all the sweetness it needs; likewise if you use flavored yogurt. However, if you want more fiber, you can toss in a tablespoon of nut butter, chia seeds or flaxseed.
Cereal, Fruit and Milk
In many households, this is a standard breakfast. But many people select the sugary cereals that are unhealthy for them and their kids. The word “healthy” often scares kids—and some adults—but this cereal option will please everyone. Just pour some bran flakes in your bowl, mix in strawberries or blueberries, and add low-fat milk and a handful of sliced almonds. For an added burst of fiber you could add flaxseed instead of almonds—those seeds have 8 grams of fiber and will give your cereal a nutty taste.
These tasty breakfast selections will get you well on your way to consuming the daily recommended amount of fiber. Plus, there’s a week’s worth of breakfasts with one to spare—all you have to do is figure out which breakfast you’ll have on which day! What could be simpler than that?