Weight Loss What To Eat For Breakfast : Quick Breakfasts for Busy Families

jumping breakfast is like getting on a long trip with your almost empty fuel meter. You are bound to stay out of gas until your busy morning.

Still up to 37% of young adults jump the breakfast, according to a survey. Often for the wrong reasons: we are very busy. We are trying to watch our weight. We do not have time to make toast, much less eggs and bacon.

The truth is: Breakfast is fundamental for health and health weight management. Eating a good breakfast really helps you eat less calories throughout the day, according to recent studies in the Journal of Nutrition and environmental nutrition. The right food of breakfast - those talls in fibers and proteins - keep their energy throughout the morning and fade to hunger for hours. The wrong foods - sugary cereals and white breads - can make you eat more for lunch than normal.

plus, breakfast serves a good dose of key nutrients that you and your children need: calcium and potassium of milk; Vitamin C, folate and orange fiber or orange juice; and, fiber, folate and iron grain and fruits.

So do it yourself and your kids a favor. No matter how busy your mornings, take only five minutes for a quick breakfast. To help you get started, here are my golden rules for busy breakfast. Below the rules of gold, you will find three fun recipes that your family will enjoy.

Diets For Quick Fat Loss - Quick Breakfasts for Busy Families

5 gold rules for busy breakfast 1. Go to 5 grams of fiber (or more)

children eating typical American diet simply are not receiving enough fiber. At age 5, children should have at least 10 grams of fiber every day. At age 10, they should get 15 grams, and adolescents should receive 20 grams. After 20 years, you must receive 25 to 35 grams per day. Choose whole grains and fruits with your morning coffee to get fiber - two slices of full full bread provide 6 grams of fiber; 1 cup of fresh berries or 1 cup of raísin binge provides 5 grams or more.

2. Try amigible breakfast fruits

Fruits not only provide fibers but also important vitamins and minerals. Try one of these as you're running through the door.

4 tomorrow = 3.1 grams fiber 1 cup orange segments = 3.4 grams of fiber 1 cup apple, without sugar = 3 grams of fiber 1 cup fiber 1 peaches sliced ​​= 3.1 grams of fiber 1 cup banana slices = 3.1 grams of fiber 1 large apple = 4.2 grams fiber 1 pear = 4 grams fiber 1 cup berries = 5 grams fiber 1 1/4 cups sliced ​​strawberries = 3.1 grams fiber

3. Point to 5 grams of protein

protein helps fill it and plunges longer. You can find proteins on many fast breakfast products: cereals, breakfast bars and snapshot shakes. Just check the label to ensure that it contains enough protein and not too sugar. You can easily add 5 grams of protein to your homemade breakfast. Just add 1/4 Cup of pasteurized egg supplement to the blender when you make a smoothie. Or pour 1/2 cup of milk with low fat content in your cereal. Use whole cereal milk for children under 2 years.

4. avoid high-sugar and high fat choices toaster pastry for frozen entries, Many breakfast products marketed to busy parents are loaded with sugar or fat - and sometimes both! Carefully check the food labels before you buy. Look at the grams of fat and grams of sugar per service. If loaded with sugar and fat, it's not really breakfast. It's Junk Food. Can you do any better.

Even super-mothers buy convenient breakfast products for their families sometimes. It is often the only way to juggle in the morning. So find products that you like by keeping these four goals in mind: high fiber, a small protein, low sugar and low fat content. Then buy a boxful and keep them hand at home and at work for the extra busy mornings.

5. Microwave it On weekend mornings, have fun doing some whole wheat waffles, Blueberry pancakes, French muffins or toast. Freeze them in plastic bags. Then just appear to the microwave on the weeks of the week.

3 Delicious breakfast for busy families Luxury microwave oats (1 portion)

Ingredients: 1 instant microwave oatmeal package (vanilla or maple workers work well) 1/3 cup of chopped fruits (peaches, strawberries, apples, etc.) or 2 tablespoons of dried fruits (raisins, dried cherries) 1 tablespoon nuts (optional) 1/2 cup soy milk or low-fat milk *

Instructions: 1. In a bowl of soup Secure microwave, mix all ingredients along with the spoon. 2. Microwave high for 1 1/2 minutes; shake well. 3. Microwave other minute or even the oats is cooked as desired.

Nutrition information by portion: (using fresh chopped fruits): 257 calories, 9 g of protein, 49 g of carbohydrates, 3.5 gram fat, 1.2 g of saturated fat, fat 1, 1 g monoounsaturated, 5 mg cholesterol, 5 g of fiber, 340 mg sodium. Fat calories: 12%.

* Note: Integral milk is recommended for children under 2 years.

Berry tent (2 portions)

berries are exploding with nutrients and phytochemicals. This recipe combines three different berries. Triple pleasure and triple nutrition!

Ingredients: 3/4 cup of sliced ​​strawberries (fresh or frozen) 1/2 cup of frozen blueberries (fresh can be used) 3/4 Cup frozen raspberries, Boysenberries or blackberries (fresh can be used) 1 1/2 cup Frozen vanilla yogurt or light vanilla light 1/2 cup low-fat milk or soy milk (vanilla or simple) 1/4 cup of pasteurized egg supplement *

Instructions: 1. Add all ingredients to a blender or a large food processor. Pulse or mix until combine. 2. Pour into 2 tall glasses and enjoy!

Nutritional information per portion: 239 calories, 10 g of protein, 40 g of carbohydrate, 5.5 g of fat, 3.1 g of saturated fat, 1.5 g fat monounsaturated fat, 0 , 6 g of polyunsaturated fat, 16 mg cholesterol, 4 g of fiber, 166 mg of sodium. Fat calories: 20%.

* NOTE: Pasteurization removes almost the entire risk of raw eggs. Still, pregnant women, people with immunological diseases, and very small children may want to exclude the substitute of eggs from this recipe. Mini muffins designer (36 mini muffins - 9 portions)

this is A Basic Muffin recipe. Have fun designing your own muffin, stirring in a cup of any fresh or frozen fruit you want. Or try 1/2 cup of chocolate chips or dried fruits (chopped or raisins).

Ingredients: 1 cup whole wheat flour 1 cup white flour 1/2 teaspoon 1/2 cup white sugar (you can add 1/8 cup sugar if you Like your muffins on the sweet side 1 large egg (larger omega-3 egg, if available) 1 cup of fat milk 3 tablespoons canola oil 1 tablespoon maize soup light 1 teaspoon of vanilla extract 1 cup of fresh or frozen fruit parts (such as blueberries or raspberries) or 1/2 cup chocolate chips or dried fruits like raisins.

Instructions: 1. Preheat the oven at 400 degrees. Jacket a mini pan of nonstick molphine with canola cook spray or mini muffin paper liners. 2. Add flours, drying powder, salt and sugar for a large mixture and bark down to mix well. Make a pit in the center of the mix. 3. Add egg to measure 4 cup and beat the egg with a beat or fork. Beat in milk, oil, corn syrup and vanilla extract. Add the mixture at one time to the flour mixture in the mixing bowl. Mix quickly at low speed only until moistened (not overbeat). Shave the sides of the bowl and stir the muffin mass briefly. 4. Stir in your food ingredients and / or designer fruits. Add a spoonful of mass soup to each Muffin mini glass. Bake about 12 minutes or even the mini muffins are cooked everywhere.

nutritional information per portion (4 muffins): 217 calories, 5 g protein, 37 g of carbohydrates, 6 g of fat (1 g saturated fat, 3.1 g of monounsaturated fat, 1.7 g of polyinsaturated fat), 25 mg cholesterol, 3 g of fiber, 300 mg of sodium. Fat calories: 25%.

- Diets For Quick Fat Loss

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