Often, people skip breakfast, citing lack of time or for fear that it will promote hunger and lead to overeating and weight gain.  First, a good breakfast does not have to take more than five to ten minutes to prepare, at most.  Second, studies confirm that those who skip breakfast are MORE likely to be overweight than those who make breakfast a daily habit!  Starving the body until lunch often results in poor food choices in the noon hour due to being famished and consequently, overeating or eating whatever is most convenient.

The National Weight Control Registry participants, who have successfully kept off 30 or more pounds for over a year say that daily breakfast is a key to their continued success. If you have children, you can also incorporate their favorite foods into more adult breakfast fare, suitable for both your palate and your waistline. Read on for the skinny on some delicious, quick and nutritious breakfast ideas!

Fantastic Fiber Start

1 svg All Bran Yogurt Bites, 1 cup vanilla or chocolate soymilk, 1/2 cup berries

Morning Power-Punch

1 svg Cinnamon Toast Crunch (75% less sugar version) mixed with 4 oz lowfat or nonfat yogurt, 1 small banana spread with 1 Tbsp natural peanut butter

Perfect Parfait

Ingredients: 1/2 cup low fat granola (180 calories or less), 1 cup lowfat or nonfat plain yogurt, 1 sliced peach or nectarine, 1/2 cup blueberries. In a portable plastic container or in a portable plastic thermos (use a parfait glass if eating at home), layer yogurt, then granola, then fruit, then yogurt, then granola, then fruit until your parfait is perfected!

Grahams for Grown-ups

In a small cereal bowl, add 1 serving graham crackers (broken into bite-sized pieces) to 1 cup lowfat (1%) or skim milk. In a separate small cereal bowl, add 1/2 cup raspberries and 1 Tbsp slivered almonds to a 1/2 cup lowfat cottage cheese, for some antioxidants (berries), fiber (berries & nuts) and protein (nuts & cottage cheese).

Cozy Oats

1 svg steel-cut oats cooked with water. Add 1/2 cup plain or fruited lowfat yogurt, a dash of cinnamon and a small sliced banana and 2 Tbsp pecans.

Quick Comfort Food

1 svg Quaker Weight Control oatmeal. On a separate plate, slice a pear and melt 1 slice low fat provolone cheese melted over the fruit. The fruit may best be eaten with a fork, as the cheese is hot!

Light Lumberjack Combo

Scramble 1 whole egg and 4 egg whites with leftover veggies (mushrooms, onions, bell peppers, spinach and sliced tomato work well). Add 1 Tbsp parmesan cheese for a calcium boost (and a dash of Tabasco for a spicy kick!). Serve in a whole wheat tortilla or stuff into a whole wheat pita pocket.

No Cholesterol Combo

Cook 1-2 svgs of Egg Beaters (there are a variety of flavors, including Cheese and Chive, Southwestern and Garden Vegetable). Add a couple of pieces of whole-grain toast for some healthy carbohydrates. Hint: Look for bread with at least 3 grams fiber and 100 calories or less per slice.

Heaven Spread

Try Eggo Nutri-Grain pancakes or Kashi Go Lean waffles (available in blueberry flavor, too!). Top with 2 Tbsp natural nut butter (almond, peanut, cashew). Serve with 1 cup fresh mixed fruit. Or, top with an all-fruit spread and 1 serving low fat ricotta.

Chocolate for Breakfast

Top 2 whole-grain waffles with 2 Tbsp Nutella chocolate hazelnut spread. Add a source of protein on the side, such as 1 hard-boiled egg or 1/2 cup cottage cheese.

Treat yourself well each and every day–you deserve it! Breakfast helps maintain a healthy weight and increases productivity.

Ingredients

• 1 cup mixed-berries (use frozen if out of season)
• 1/2 medium banana
• 1/4 cup ground flaxseed
• 1/2 cup plain, non-fat Greek yogurt
• 1/4 cup skim milk

Directions

In a blender, mix until smooth and creamy.  Drink immediately!

Ingredients

• 8 oz. water
• 1 Granny Smith Apple, peeled and cored
• 1 medium size banana
• 1 scoop of vanilla whey protein (Naturade)
• 1 teaspoon cinnamon
• 3 ice cubes

Directions

Place in a blender and blend until smooth. Drink!

Ingredients

Blueberry Syrup

• 2 Tbsp. maple syrup
• 1/4 cup fresh or frozen blueberries
• 1/2 tsp. finely grated orange zest
• Pinch of ground cinnamon

French Toast

• 6 egg whites
• 1/4 cup low-fat milk
• 2 tsp. ground cinnamon
• 1 tsp. vanilla extract
• 6 slices whole-grain bread

To make the blueberry syrup: In a small saucepan, combine the maple syrup, blueberries, orange zest, and cinnamon. Bring to a simmer and cook until the syrup thickens. Set aside and keep warm.

To make the french toast: In a medium bowl, whisk together the egg whites, milk, cinnamon and vanilla.

Lightly coat a large nonstick pan or skillet with vegetable oil spray and heat it over medium heat.

Dip the bread slices into the egg mixture and fry them in batches until lightly browned on both sides. Serve immediately, with the warm blueberry syrup.

Ingredients

• 1 – 16oz bag of frozen peaches (no sugar added)
• 1 cup Water
• 1 – 16oz bottle of Goya “100% Natural Passion Fruit Tropical Fruit Beverage”*
• 1 – 3oz box of Jell-O brand Island Pineapple**

Directions

Microwave the frozen peaches for 2 minutes. Place peaches into medium sized saucepan (4 quart) along with 1c. water. On high heat, boil peaches for 5 minutes. Turn off burner and leave pot to sit for 5 minutes.

Once slightly cooled, place 1/2 of the peach mixture (this does not have to be exact, just use your judgment) into a blender on high until smooth. Return blended peaches into the pot and stir. Next, spoon out any remaining large peach pieces into the blender and pulse until chunky, return to pot and stir. Add the 16oz. bottle of passion fruit to the peach mixture and bring to a boil.

Once mixture reaches a boil, turn off heat and stir the package of Jell-O into the peach/passion fruit mixture. Once all ingredients are together, let mixture sit in the pot for 2 minutes to allow the gelatin to bloom. Pour mixture into an 8×8 glass-baking dish to rest for an additional 20 minutes on the counter. Cover with clear-wrap and refrigerate overnight.***

Ingredients:

• 3 Egg Whites
• Olive Oil Cooking Spray
• 1/4 cup Fresh Mushrooms
• 3 Asparagus Spears chopped(fresh)
• 1 oz. Fat-Free Feta Cheese
• Salt and Pepper to taste
• 2 Slices of multi-grain bread
• 1/2 Tbsp Raspberry Preserves

Spray a skillet with the Olive Oil Cooking Spray (1 second blast). Put in the mushrooms and asparagus into the skillet. Cook so that the mushrooms are slightly tender and the asparagus is bright green. Remove from heat and set aside.

Spray the skillet once more with the Olive Oil Cooking Spray (1 second). Pour the egg whites into the skillet. Let cook until the egg-whites are firm on the bottom (top should still look wet, but not move). Flip over the eggs to cook the other side.

Crumble the Fat-Free Feta evenly on top of the eggs. Pour the cooked mushrooms and asparagus on top of the feta and the egg-whites. Add salt and pepper to taste over the omelet.

Put the bread in the toaster.

Fold the egg whites over to create a 1/2 moon omelet. Let sit for another minute. Remove omelet from skillet and toast from toaster and serve immediately.

Ingredients:

• 1/2 cup Raw Oats
• 3/4 cup Non-Fat Greek Yogurt (‘Fage’ brand can be found at Whole Foods and other Organic and natural food stores)
• 3/4 cup Mixed-Berries (Use frozen berries if they are out of season)In a bowl, thoroughly mix the berries, yogurt and raw oats. Eat and enjoy!