By: Stephanie Clarke, R.D., and Willow Jarosh, R.D.
Q: What are some heart-healthy and filling breakfast ideas, other than plain old
A: Rise and dine! Starting your day with a heart-healthy breakfast can set you on the right track for the rest of the day. Breakfast helps tell your body that your metabolism can get fired up for the day, meaning you’ll start the day by burning more calories. Your morning meal is a great opportunity to include foods rich in soluble fiber, like whole grains and fruit, that support healthy cholesterol levels. A heart-healthy breakfast should provide at least 4 grams of total fiber, fewer than 2 grams of saturated fat, fewer than 500 mg of sodium and no trans fat.
Whether you’re in the mood for something savory or sweet, there are many tasty ways to have a heart-healthy breakfast. Here are five of our favorites—remember, you can always do a variation of these by substituting one ingredient for another:
Whole-grain waffles topped with 1 tablespoon Smart Balance® Rich Roast Peanut Butter and 1/2 a sliced banana: Toaster waffles are quick to make and offer up a good source of fiber. When choosing a whole-grain waffle, make sure the first word of the ingredient list (besides water) is “whole.” Instead of peanut butter, you can also try topping your waffles with Smart Balance® Buttery Spread Original and mixed berries.
Whole-wheat Cream of Wheat with chopped apples, cinnamon, 1/2 tablespoon Smart Balance® Buttery Spread Original, and 1 teaspoon brown sugar. Cream of Wheat is a great hot-cereal alternative to oatmeal. The new whole-grain variety offers a great alternative to what’s typically refined; it’s higher in fiber and will keep you fuller for longer! The apples in this breakfast add soluble fiber, providing even more heart-health benefits.
Whole-grain cereal with Smart Balance™ Fat Free Milk and Omega-3s & Vitamin E, 1 tablespoon of sliced or chopped almonds and 1/2 cup of fruit, such as strawberries, blueberries or banana. This is a quick and easy breakfast, great for mornings when you’re short on time. Choose a whole-grain cereal with at least 4 grams of fiber and no more than 10 grams of sugar per cup.
Egg sandwich: Fry one egg plus one egg white in Smart Balance® Omega Non-Stick Cooking Spray; place on a whole-wheat English muffin and top with sautéed onion, one slice reduced-fat swiss cheese and baby spinach.
On-the-go sandwich: Layer a toasted whole-grain English muffin with hummus, sliced reduced-fat cheddar cheese and a slice of tomato. Wrap in tin foil and head out the door!
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