Squeezing in Breakfast IV

breakfast4.gifFollowing installments I, II, and III, here’s the final segment in our squeezing in breakfast series with nutrition expert Elizabeth Ward. Here are 15 breakfast ideas from Elizabeth:

  • Pineapple orange smoothie: Combine 8 ounces calcium-fortified orange juice, 1/4 cup pineapple chunks and 1/2 cup low-fat vanilla yogurt in a blender or food processor. Blend on high speed for two to three minutes or until frothy. Serve immediately.

  • Small whole grain muffin, carton of yogurt, carton of 100% orange juice

  • Packet of plain instant oatmeal prepared with low fat milk in the microwave with 1/4 cup raisins and 1/4 cup slivered almonds or chopped walnuts stirred in + 8 ounces orange juice

  • 1/2 or whole peanut butter and jelly or tuna fish sandwich on whole grain bread + 8 ounces orange juice or piece of fruit

  • 1/2 whole grain bagel topped with 1/3 cup low-fat cottage cheese + 8 ounces orange juice

  • Slice of leftover pizza + 8 ounces orange juice

  • 1 hard cooked egg + carton of yogurt + banana

  • Trail mix: Combine equal parts: whole grain cereal, chopped nuts, and dried fruit. Add a carton of low-fat yogurt.

  • Carton of yogurt with 1/2 cup whole grain cereal to mix in + carton of 100% orange juice

  • 6 whole grain crackers + 1 string cheese stick + carton of 100% orange juice

  • Soft whole grain pretzel, 1 1/2 ounces hard cheese, such as cheddar, and fruit

  • Hard-cooked egg, mini whole-wheat bagel, piece of fruit.

  • Mix low-fat cottage cheese with chopped fruit or berries. Spread on 1/2 whole-wheat bagel or English muffin.

  • Make your own fast-food breakfast sandwich. Fry an egg. Layer cooked egg with a slice of cheddar or Provolone cheese in a whole grain English muffin. Enjoy with 8 ounces 100% orange juice.

  • 3 cups low-fat popcorn sprinkled with 2 tablespoons Parmesan cheese and fruit or 8 ounces 100% fruit juice.

    Photo credit: FloridaJuice.com