Maggie Jover: Nutritious ways to start the day right

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Did you know that people who eat breakfast are significantly less likely to be obese and diabetic than those who usually don’t? Unfortunately, many breakfast foods contain a lot of sugar and have been stripped of their natural nutrients.

Eating a balanced breakfast will help everyone in the family to get going and sustain their energy until lunch time. Here are some tips for a healthy breakfast:

* Oatmeal is quick. Instant oatmeal is great on a cold morning and contains fiber and vitamins. Choose oatmeal that isn’t already sweetened, and add raisins or fresh fruit to sweeten it.

* Healthy smoothies. Blend frozen fruit (bananas and berries are great), low-fat or fat-free yogurt, and 100 percent fruit juice for a quick, tasty breakfast smoothie with lots of nutrients.

* Go 100 percent whole grain. Fiber-containing whole-grain cereals, served with skim or fat-free milk, can be a healthy choice.

* Breakfast on the go. If you don’t have time to eat breakfast at home, keep whole-grain mini bagels on hand or small muffins, packets of nuts, and dried fruits that can be taken with you to work or a meeting. Apple slices and bananas are easy to take and not too messy!

* Other ideas for a healthier breakfast include adding nuts for protein, using fruit spreads instead of jellies, and adding a favorite fruit to your breakfast.

Remember, small changes in your breakfast habits can make a difference in your health and how you feel all day long. A healthy breakfast does not have to take a lot of time.

Upcoming events

The “Cooking Well with Diabetes” program begins June 17. This four-lesson series will help anyone who wants to begin a healthy eating lifestyle.

For more information or to register for the classes, call 940-349-2882.

MAGGIE JOVER is the family and consumer sciences county extension agent with Texas AgriLife Extension. She can be reached at 940-349-2882.


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