BENEFITS OF A BETTER BREAKFAST

    “It is better to substitute the classic breakfast of high sugar cereal with a whole grain cereal for the first food of the day,” suggests spokeswoman and registered dietician for the American Dietetic Association, Sari Greaves.  “Select a whole grain cereal that has five grams of fiber.  To half a cup of this cereal add a quarter cup of raisins and a quarter cup of ground almonds which is healthier than white sugar and has nine essential vitamins, as well as calcium and other minerals.  Hot cereals like oatmeal are another good choice.  It is high in fiber and has a low glycemic index which means it doesn’t tend to raise blood sugar too quickly.” 

    Hot cereals can be made in a slow cooker,” adds Jeanette Bessinger, at the website www.realfoodmoms.com.  “You can also add chunks of raw sweet potato or yams.  For a different take, add leftover quinoa or rice and serve with cinnamon or cardamom.”  For gluten free pancakes, waffles and quick breads, Tracee Yablon-Benner, a registered dietician and author of Real Food Mom, recommends using whole grain mixes with three grams of fiber or more per serving.  “Eating a plain waffle could raise your blood sugar immediately,” Bessinger warns, which can cause a rebound.  Instead spread a toasted waffle with butter or nut butter and slices of fruit and ground flaxseed.  Protein and the fat from this will cause the sugar to be released gradually.  For gluten-free waffles and quick breads, Tracee Yablon-Benner, recommends using teff, a tiny grain that is high in protein or use any other grain that is high in protein and fiber to replace toast or bagels and can be served with cream cheese or a dollop of nut butter or cream cheese.  Teff is a high protein ancient grain that is available here in a Vernon health store called “Simply Delicious.”

     Boost your dairy with low fat cottage cheese and sliced fruit for a healthful breakfast or lunch and more calcium by substituting a part-skim ricotta cheese.  For a smoothie mix, use almond or other nut milk.  A scoop of whey powder and some heart healthy fat such as flax seed or avocado makes the smoothie creamy.  In a restaurant, order broad based vegetable soup.  For lunch Greaves suggests trading a Kaiser roll for a whole grain wrap made of two sturdy romaine lettuce leaves.  In a future blog we will talk more about foods for home and restaurants that are best for all times of the day.