Breakfast Tips - MSNewsNow.com - Jackson, MS

Baptist Healthplex

Breakfast Tips

  1. Never Skip breakfast
  2. Breads/ starches, fruits/fruite juices, and low-fat milk/yogurt are all carbohydrate (carb) foods with 60-90 calories per serving.  Therefore, these foods are exchangeable.  For better health, choose servings from all 3 of the carb groups daily.
  3. You can choose more than 1 serving of a food.  Example: 2 slices of toast = 2 carb groups instead of 1 slice = 1 carb group.
  4. Use measuring cups to become familiar with portion sizes, which are most important in weight management.
  5. 1 oz. of meat is about the size of a golf ball.
  6. Limit eggs to 4 times per week.
  7. If needing to lose >5 pounds, men-omit 1 carb food, women-omit 1 carb food and 1 fat at breakfast

Sample Breakfast Foods:

Choose 4 carbohydrate (carb) foods:

  • 3/4 cup unsweetened cereal (cheerios, corn flakes, etc.)
  • 1/2 small bagel
  • 1/2 English Muffin
  • 1/2 cup cooked cereal (oatmeal, grits, etc.)
  • 1 slice toast
  • 1 granola bar
  • 1/2 cup fruit juice
  • 1 small apple, orange or pear
  • 1/2 banana or grapefruit
  • 1 cup low fat (1%) or skim milk
  • 1 cup yogurt sweetened with nonnutritive sweetener

Choose 1 oz. meat:

  • 1 slice low-fat cheese
  • 1 egg
  • 1/4 cup cottage cheese
  • 1 oz. low-fat sausage
  • 1 oz. low-fat ham

Choose 0-2 fats:

  • 1 tsp. margarine
  • 1 tsp. oil
  • 2 tbs. reduced fat cream cheese

Example Breakfast:

  • 1 Small Bagel (2 carbs)
  • 1 Cup 1% or skim milk (1 carb)
  • 1/2 Cup orange juice (1 carb)
  • 1 oz. low-fat cheese (1 meat)
  • 1 tsp. margarine (1 fat)

 

This information has been issued by Baptist Healthplex.  For more information, please visit their website at www.mbhs.org/med_serv/wellness/index.htm or by clicking on the logo below.

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