Eat A Healthy Breakfast

When On the Go Try DD Smart Menu Options

Ofcourse we all have frequented our local Dunkin Donuts quite a few times. Mostly popular for their coffee and donuts, Dunkin Doughnuts has come up with healthier choices, which they refer to has their "DD Smart Menu". Let's face it, proper nutrition starts in the kitchen, and by preparing your own meals you have control of each ingredient that goes in your food. However, there are those days that maybe the alarm clock didn't go off on time, or something got in the way and you need to find something quick for breakfast. Picking the healthier choice is always best and Dunkin Donuts has made it easy with their DD Smart Menu.

DD Smart Menu Options:

Egg White Veggie Flat bread Sandwich 290 calories, 9 grams fat

Lite Latte 80 calories (small)

Egg and Cheese on English Muffin 390 calories

Multi grain bagel with lite plain cream cheese 10 grams of fiber, 18 grams of protein

Egg White Turkey Sausage Flat bread Sandwich 280 calories, 6 grams fat

Coffee Coolata 140 calories (small)

Iced Coffee with Skim 20 calories (small)

Reduced fat Blueberry Muffin....Not so much of a healthy choice with 45 grams of sugar

Coffee with Skim Milk 15 calories

Freshly Brewed Unsweetened Iced Tea 5 calories (small)

Iced Latte 80 calories (small)

New .99 cent~ Breakfast Wrap 170 calories

All items on Dunkin Donuts' DD Smart Menu are 25 % less in sugar, fat, sat fat, and calories.

Cereal of the Week

Mighty Bites Cereal by Kashi

This is a great choice for your child's cereal along with their usual cheerios. Thiscereal is crunchy which appeals to children (and adults, lol) and has nutrients like iron, zinc, and choline. Also is low in sugar and high in fiber.

Calories 110

Total Fat 1.5 g

Saturated 0 g

Cholesterol 0 mg

Dietary Fiber 3 g

Sugars 5 g

Protein 5 g

Blueberries for breakfast.....tighter tummy?

It's no secret that the smallest of the berries pack a powerful antioxidant punch. Blueberries have been known to reduce sore muscles and now a new study shows they may aid in reducing abdominal fat. Try adding them to your hot oatmeal, or mixing them with its other berry counterparts and yogurt, or try this smoothie.....

1/4 cup orange juice

1/2 cup yogurt

1/4 cup blueberries, blackberries, and raspberries

1 scoop vanilla whey protein powder (optional)

blend and serve

great for a morning wake up or a post workout recovery shake!

Calcium and Kids

Making sure we consume enough calcium is crucial, and even more so for young children and adolescents. Prime bone growing years are between the ages of 9-18, however according to the National Academy of Pediatrics most children are not getting an adequate amount. It can be hard with children if they are not willing to eat calcium rich foods, so try to also incorporate foods that are fortified with calcium in addition to calcium rich foods. Make it fun try a new smoothie made with yogurt and fruit, or a yogurt parfait. Anyway you can squeeze in the calcium do it! Some options to add to your breakfast:

Calcium fortified cereals

Most fruits contain some calcium: Strawberry, orange, grapes, apples, cantaloupe, banana, etc

Yogurt

Milk

Calcium fortified orange juice

Calcium fortified Soy milk

Anytime you can add calcium to your child's meal  you increase their chances of getting enough calcium and start building healthy bones. Just by consuming a bowl of calcium fortified cereal with some low fat milk and a glass of calcium fortified orange juice will have your child already on their way to adequate calcium before lunch.

Cereal of the Week

Kashi Honey Sunshine Cereal Total Fat 1.5g
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 135mg
Potassium 70mg
Total Carbohydrate 25g
Dietary Fiber 6g
Sugars 6g
Protein 2g
Look for it in your grocery store....Even great as a snack!!

Power Packed Vitamin C Smoothie

Here's a quick vitamin C packed smoothie sure to wake you up in the morning!

1/2 cup of strawberries

1 kiwi (peeled)

1 cup low fat yogurt

1 scoop of protein powder (optional)

2 tbsp ground flaxseed

ice cubes

Put all ingredients into the blender and mix....serve in a glass with a straw!

Healthy Crepes

They may take a little more preparation so you might want to save crepes for the weekend. But crepes are good for the whole family...even the kids! As stated in a previous post, whole wheat pancakes would be the best option and then just pick your favorite fruit to add (fresh or frozen). The best fruit choices are strawberries, bananas, blueberries, raspberries, or even peaches. Crepes are pretty simple to make...first you would make your whole wheat pancakes as directed and then just when they are done you will add your fruit on top of the pancake and roll while it is hot and then roll as tight as you can. Making a slightly larger pancake than usual helps with making the roll tighter. Try not to over-stuff with fruit or the fruit will not stay in the rolled pancake. This is a great way to get that extra serving of fruit in and can be a fun addition for children. Add some scrambled eggs, or an omelet for a complete breakfast. Don't forget the lite syrup! 

Cereal of the Week

Special K with Red Berries : wheat flakes, and crunchy rice with strawberries

Calories 120

Total fat 0 gram

Cholesterol 0 mg

Sodium 220 mg

Potassium 60 mg

Carbohydrate 26 gram

Fiber 1 gram

Sugars 9 gram

Protein 3 gram

Cereal Bars: To Eat or Not Eat?

Cereal bars were made for those who are so busy in the morning that they do not have the time to eat cereal, or eggs because they are on the go. As talked about in other posts, there are other options if you are on the go. When picking a cereal bars the same food rules apply: Low fat/sat fat, low sugar and possibly try to get in some fiber. Chances are if the sugar and fat are in check, you won't need to worry about calories they will be low. My pick for a cereal bar if you do need one is Nutrigrain Bars. They are low in fat 3 grams 0.5 grams, and has 140 calories. They do have 13 grams of sugar which is a bit higher but that is also including the sugar that naturally occurs in the fruit. A bit more fiber would be good since their relatively low at 1 gram, but if this is not done on a daily basis it isn't a problem. You may find that you are still hungry so grab some fresh fruit as well. Be sure that even while on the go you are watching what you reach for because a lot of the cereal bars are really just candy bars in disguise. Nothing replaces eating a nutritious breakfast, but it is always necessary to eat breakfast, so while on the go, try and make the best choice out of the options you're given.

Cereal of the Week

Oat Clusters Cheerios Crunch -has plenty of whole grains and oat clusters

Nutritional Content

Calories 100

Total fat 1g

Cholesterol 0g

Sodium 140 mg

Potasium 50 mg

Carbs 22g

Fiber 2g

Sugar 8g

Protein 2g

Also has many vitamins and minerals in it as well. It is a light tasting cereal that has just enough sweet and you do not need to add anything unless maybe fruit if you desired. If you're sick of your traditional Cheerios, give this one a try.