Editor’s note: This post is one in a series with information to help you eat well for a healthy heart. Here we feature three satisfying breakfast options.
Registered dietitian Laura Knudsen recommends including three food groups in your breakfast each day. Try variations on your favorite meals so you don’t feel stuck in a breakfast rut.
Option 1: Power Breakfast Parfait
- 1 serving of power parfait
- 1 slice of whole wheat toast or 1/2 a whole grain English muffin
Power Breakfast Parfait
- 1 medium ripe banana
- 2 cups vanilla flavored Greek yogurt, divided
- 1 teaspoon ground cinnamon
- 2 cups whole strawberries, hulled and quartered
- 1/2 cup Grape Nuts cereal
Add banana, 1 cup yogurt and cinnamon to a blender and blend until smooth. Pour into four dishes. Top each parfait with ½ cup of strawberries, ¼ cup of yogurt and 2 tablespoons of cereal.
Each serving has 183.3 calories, 34.5 g carbohydrates, .9 g fat, 12.8 g protein and 4.9 g fiber.
Recipe adapted from the American Diabetes Association.Download Parfait Recipe
Option 2: Oatmeal with Fruit and Nuts
- 1 serving cooked oatmeal or 1 serving of whole grain cereal with at least 3 g of fiber per serving
- Top with 1 serving of fruit and 1/4 cup nuts. Berries, peaches, apples, raisins, dried cranberries, walnuts, almonds and pecans are popular oatmeal toppings.
- 1 cup of skim or 1 percent milk in the cereal or oatmeal or on the side
Option 3: Veggie Omelet
- Omelet made with two egg whites and one whole egg and veggies of your choice. Try mushrooms, onions, peppers, spinach and tomatoes. Optional: Add 1.5 oz. of low-fat shredded cheese.
- 1 serving of whole wheat toast or 1/2 a whole grain English muffin
- 1 serving of fruit
Marshfield Clinic’s serving size guide can help you portion balanced meals.