Fitness

January 2007

Yes, You Do Have Time for Breakfast

Thirty-three percent of you are skipping your A.M. meal—and we want to convince you not to! Here, kitchen, cubicle, diner and drive-thru meals you can enjoy in minutes.

If you’re like us, your mornings are so jam-packed that you can barely get out the door on time, let alone find five minutes to gulp down a bowl of cereal. But miss this important meal and risk packing on the pounds. Research at Michigan State University shows that women who skip breakfast are more likely to be overweight than those who eat it regularly. “That’s because they’re so hungry they overeat at lunch and dinner,” explains Susan Burke, R.D., a certified diabetes educator and chief nutritionist for ediets.com. Fortunately, it is possible to eat a healthy breakfast fast. These 16 quick, tasty, satisfying options are a girl-on-the-gos best friend.

IN THE CAR/ON THE TRAIN OR BUS

Quick Breakfast Fix: Dannon Light ‘N Fit Mixed Berry Smoothie and South Beach Diet High Protein Peanut Butter Cereal Bar 210 calories, 5g fat, (2g sat), 28g carbs, 3g fiber, 15g protein

Why: The yogurt smoothie gives you bone-building calcium. The cereal bar packs plenty of protein, which helps curb your appetite all morning, says Lisa Hark, R.D., director of nutrition education at the University of Pennsylvania School of Medicine.

Quick Breakfast Fix: 2 slices Pepperidge Farm 100% Whole Grain Bread topped with 1 Tbsp Maranatha Natural Almond Butter and 1/4 cup Sun-Maid dried apricots 415 calories, 11g fat, (1.5g sat), 66g carbs, 11g fiber, 12.5g protein

Why: “Lots of fiber at breakfast slows digestion, prevents sugar spikes and keeps you satisfied longer,” says Burke. Not only that, researchers at the University of Texas found those who consumed the most (ck) fiber were likely to have lower body fat percentages than those who ate the least (ck). The almond butter adds protein, and the dried fruit is high in vitamin A, which helps promote good vision. Just don’t eat too much—a small 1/4 cup serving has 100 calories.

IN THE MICROWAVE AT HOME

Quick Breakfast Fix: Morningstar Farms Breakfast Sandwich with Cheese 280 calories, 3g fat, (0.5g sat), 35g carbs, 5g fiber, 28g protein

Why: “Microwave foods are often high in sugar and saturated and trans fats,” Burke says—but not this one! It’s made with fat-free egg scramblers, skim milk cheese and a meat substitute that does an excellent impersonation of real sausage.

Quick Breakfast Fix: 1 packet Nature’s Path Instant Plain Oatmeal mixed with 2 Tbsp Bob’s Red Mill Flaxseed Meal and 1/2 cup raspberries. 282 calories, 4.5g fat, (0.5g sat), 47g carbs, 16g fiber, 13g protein 

Why: The rolled oats provide protein and healthy carbs, and the berries are loaded with antioxidants and fiber. The flaxseed has good-for-your-heart omega-3 fats.

AT THE OFFICE

Quick Breakfast Fix: 1 Van’s Hearty Oats Berry Boost Waffle topped with 1 Tbsp Maranatha Natural Almond Butter and 1 Tbsp Eden Organic Apple Butter 215 Calories, 12g fat, (0.5g sat), 23g carbs, 5g fiber, 6g protein

Why: The waffles are made with nutrient-rich whole-grains instead of refined white flour, and the almond butter contains bone-strengthening calcium and phosphorous, as well as magnesium, which may help boost your immune system. The apple butter adds a fruity sweetness, but has just 4 grams of sugar.

Quick Breakfast Fix: 1/2 cup Mother’s Multigrain Hot Cereal with 1 sliced banana and 2 Tbsp chopped walnuts. 330 calories, 11g fat, (1g sat), 58g carbs, 9g fiber, 8g protein

Why it Works: This whole-grain cereal has no added sugar. Toss in potassium-rich bananas and top with walnuts, which are high in omega-3s, and you’ve got a healthy, hearty start to your day.

FAST-FOOD

Quick Breakfast Fix:  Subway Honey Mustard and Egg on a Deli Roll 270 calories, 5g fat, (1.5g sat), 43g carbs, 3g fiber, 18g protein

Why: The absence of fatty sausage and cheese makes this a smart choice. “Follow it up with a piece of fruit for a well-balanced meal,” suggests Burke.

Quick Breakfast Fix: McDonalds Egg McMuffin and Apple Dippers (without the caramel sauce) 335 calories, 12g fat, (4.5g sat), 38g carbs, 2g fiber, 17g protein

Why: It’s one of the leanest fast-food breakfast sandwiches (one contains almost 50 grams of fat!). The apples have vitamin C and fiber.

AT THE DINER

Quick Breakfast Fix: Denny’s Quaker Oatmeal, Scrambled Egg Beaters and Grapes 211 calories, 2g fat, (0g sat), 35g carbs, 4g fiber, 17g protein

Why: Steer clear of belly-busting dishes like the Meat Lovers Scramble—which has a whopping 1,300 calories and 73 grams of fat! Don’t be afraid to make special requests: Order a banana on the side to slice into your oatmeal, ask the cook to toss veggies like peppers and mushrooms in your eggs and insist that they be prepared with cooking spray rather than butter.

Quick Breakfast Fix:  2 slices French toast and fruit cup at Bob Evans 424 calories, 5g fat, (0g sat), 66g carbs, 6g fiber, 8g protein

Why: This meal is a winner because it contains no saturated fat. Ask the chef to use cooking spray and not grease to coat the griddle. The fruit satisfies your sweet tooth and keeps you away from high-sugar syrups.

AT THE DELI

Quick Breakfast Fix:  2 slices Canadian bacon, 2 slices whole-grain bread and tomato 262 calories, 6g fat, (1g sat), 33g carbs, 4g fiber, 17g protein

Why it works: “Canadian bacon  adds a lean protein source to your breakfast,” says Hark. Order your toast dry with butter on the side. But spread it lightly: At 100 calories, one tablespoonful every morning can result in 10 extra pounds a year.

Quick Breakfast Fix:  2 scrambled eggs and 1 slice whole-wheat toast topped with 1 Tbsp jam. 268 calories, 11g fat, (3g sat), 26g carbs, 2g fiber, 17g protein

Why: A recent study in the Journal of the American College of Nutrition found that women who ate this breakfast felt satisfied longer and consumed 420 fewer calories a day than those who ate nonfat yogurt and a bagel with cream cheese. Best Breakfasts for Before and After Your Workout

PRE-WORKOUT If you exercise first thing, grab a bite before heading to the gym. “A 200-calorie snack containing 30 to 50 grams of carbohydrates will let you work out harder and burn more calories. You need fuel to raise blood glucose levels that have dropped overnight,” says Monique Ryan, R.D., a sports dietitian and author of Sports Nutrition for Endurance Athletes. 

What to Eat: Stoneyfield Farm Fat Free Plain Yogurt (6oz) mixed with 1/2 cup blueberries, 1 Tbsp Maple Grove Pure Maple Syrup and 1 Tbsp Planters Sunflower Seeds 204 calories, 4g fat, (1g sat), 40g carbs, 5g fiber, 11g protein

Why: “The natural sugars in the blueberries, maple syrup and yogurt give your muscles a speedy energy source,” Ryan says. Sunflower seeds add crunch and disease-fighting antioxidants vitamin E and selenium. The blueberries are also antioxidant powerhouses. If you don’t want to pay big bucks for fresh ones in the winter “frozen berries are just as nutritious,” adds Ryan. 

What to Eat: 1 Tbsp Arrowhead Mills Natural Peanut Butter on 1 Thomas' Sahara 100% Whole Wheat Pita Bread and 1 kiwi 221 Calories, 9.5g fat, (1g sat), 29g carbs, 6g fiber, 11g protein

Why: A whole-grain pita and a piece of fresh fruit like kiwi (which actually has more vitamin C than an orange) are a easy ways to boost sagging blood sugar levels and stop hunger pangs. “Natural peanut butter supplies heart-healthy unsaturated fat with no added sugar,” Hark says.

POST-WORKOUT “Research shows that eating within 30 minutes to an hour after exercise improves muscle recovery,” says Ryan. Aim for a meal with 50 to 75 grams of carbohydrates and 10 to 20 grams of protein. “This will not only help you rebound quicker, but also prevent overeating later in the day,” Ryan explains.

What to Eat: Jamba Juice Protein Berry Pizzazz 280 calories, 1g fat, (0g sat), 56g carbs, 4g fiber, 15g protein

Why: This smoothie gives your tired muscles the nutrients they need fast. “High-quality protein like soymilk and protein powder hastens recovery,” says Ryan. And the fruit provides vitamins, minerals and carbohydrates.

OR

What to Eat: 1 Sara Lee Heart Healthy 100% Whole Wheat Bagel topped with 4 slices Healthy Choice Smoked Turkey Breast and 1 slice Sargento Reduced Fat Swiss Cheese

340 calories, 7g fat, 2.5g sat fat, 50g carbs, 6g fiber, 27g protein

Why: You can toss it in your gym bag and eat it on the way to the office. The carbs in the bagel will help your muscles repair themselves, and the turkey and cheese keep saturated fat in check and supply much- needed protein, says Ryan.