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Whether you're on the slopes or on the links, the classic crunch of Nature Valley crunch granola bars is a perfect way to fuel up naturally. Nature valley crunchy granola bars are 100% natural and an excellent source of whole grain. Delicious, wholesome and easy to bring along, they're the energy bar nature intended.
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Quick Healthy Breakfast Ideas: (this is usually the hardest part for the majority, what should we eat for breakfast? A question that comes up thousands of times per morning.)
* Oatmeal- (....with some sugar!) See Oatmeal has tons of health benefits, plus, it's the right way to start off your day. Oatmeal carries the right source of fiber you need. Not to mention that eating Oatmeal will slow down the digestion of starch. And those who eat more oats are less likely to develop a bad heart disease. And of course, Oatmeal (or oats, to put it that way) contain a really good source of Vitamins and nutrients. (like zinc, vitamin E, copper, iron, selenium, and it's a good source of protein).
* Cereal- nothing better than an old classic bowl of cereal. Some recommended brands of healthy yet yummy cereals are Kellogs, Honey nut cheerios (which helps lower cholesterol), Healthy Valley, Whole Grain cheerios, and even General Mill's too. What do you have to say now? I just listed 5-6 delicious healthy cereal brands.
* Fresh Fruit- Yummm!! you know why I love fruit? because it adds color to your plate. If your plate does NOT have color, you are not combining (or eating) correctly. Your plate should always have color. What types of Fresh fruits for the morning? hmm...let's see: Oranges, Banana's, Pineapple (I love pine apple since it helps out a lot with health & fitness) raspberries, blueberries, infinite fresh fruits! Oh and here's a good tip for the morning: You can always make a good natural homemade fruit smoothie, using ordinary fruits like strawberries and banana's, add some milk, some sugar, blend and voila! You just have to try this Fruit smoothie, I guarantee that you'll love it. (Mix your favorite fruits)..you'll thank me later.
* Yogurt- yogurt is consumed by many many people. A popular brand of yogurt is Yoplait, a healthy & delicious brand of Yogurts, and talk about good variety, this brand has tons of flavors and mixtures of natural Yogurt. (My fave?....banana, strawberry, and vanilla!) Just browse the dairy isles for a good Yogurt. (Choose wisely!)
And there you have it, I've listed some very good examples of healthy nutritious breakfast foods.
And like I said here are some great food swaps:
* Croutons --> Nuts: You can swap Croutons in your salad for nuts, or even grilled or baked chicken. Do you know how much calories and carbs 1 single Crouton contains? You'll blow up if you eat more than 10 croutons.
* Soda --> Water & Tea: Soda can be delicious, but also a bad health factor, not too mention junkie. I gave up on soda 1 year ago, and I'm still living;) I swapped Soda for some good Tea and Water, and if you try the "soda ban" and swap it for Tea & water you'll soon see why it was a great choice. Plus, tea isn't bad or icky at all. Most people think Tea has no taste, which is wrong. There are dozens and dozens (And so on) of different teas to try.
* Canned Soups --> vegi soup: Canned soups contain high sodium, and what happens when you consume too much sodium? your body will retain water, bloat, and increase high blood pressure. You can swap Canned soups for Homemade vegi soups, it's got all the nutrients and vitamins you need. And as for flavor? don't worry there is a homemade vegi soup that suits your taste buds.
* White Flour Pasta --> Whole wheat pasta: No big difference in taste, but a big difference in swap for healthier choice. Whole Wheat pasta contains the fiber you need for your body.
* Candy & sweets --> Chocolate covered Banana or Strawberry: Yummy! What I do is that I would sometimes eat chocolate covered Banana's or Strawberries and it is DELISH! I really love it, swapping candy & sweets for fruits/ chocolate covered Strawberries is a great choice.
* Fried Fish /sticks --> Shrimp!: Frozen shrimp has really good protein, comparing it with the Fried Fish or even fried fish sticks, Frozen Shrimp for the win!
* White bread --> Wheat Bread: Yes I know what you must be thinking "Ugh, this again? I've heard this a billion times" well yeah you heard it a billion times, but have you tried it a billion times?;) If your answer is a No, then it's time to swap White bread for Wheat bread.
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Treat yourself to TLC, tasty little granola bars. We start with our unique combination of seven whole grains and sesame, and bake them up with the wholesome goodness of roasted nuts, whole seeds, and warm spices. And with 4 grams of fiber and 6 7 grams of protein, our crunchy granola bars are as nourishing as they are tasty. Try the tasty perfection of baked whole grains with wildflower honey that adds a touch of natural sweetness. Our honey toasted 7 grain granola bars have 4 grams of fiber and 7 grams of protein.
The most healthful breakfast is whole grain cereal. If you're trying to lose weight, control cholesterol or diabetes, or just need a lot of energy, your best bet is a hot cooked cereal of whole grains, such as oatmeal; or barley, brown rice or wheat berries cooked and served like oatmeal. Flavor it with raisins or other dried fruits, cinnamon, and perhaps a handful of nuts such as pine nuts.
If you prefer cold cereal, you need to check the list of ingredients carefully. The FIRST ingredient should be a whole grain. Then scan through the entire list and if you see the words "partially hydrogenated," put the box back on the shelf. We recommend that you avoid foods with partially hydrogenated oils (or "trans fats"), and they still show up in many cereals (see the list below.)
Once you've eliminated all the brands made with refined grains or partially hydrogenated oils, check for ADDED sugars (you want little or none) and fiber (you want a lot.)
Raisins or other dried fruits will add a lot of grams of sugar to the listing on the nutrition panel; they are not distinguished from added sugars, so you can only estimate the amounts.
The fiber content listed on the nutrition label can be confusing because it's based on serving size, and very light cereals (such as puffed wheat) show little fiber per serving, but an acceptable amount when you adjust for weight. Cereals made from bran (the outer covering removed from whole grains) will have higher fiber content than cereals made from whole grains (which have the germ and starchy parts of the grains as well as the fiber), but they can be hard to digest.
2007 Update:I'm delighted to note that partially hydrogenated oils (trans fats) have been taken out of many cereals. The old list included 56 brands with PHO's; the new list has only 13! Most of the popular General Mills, Post and Quaker cereal brands no longer have them. Kelloggs is the one major cereal maker that has not yet removed them from many of their leading products; hopefully they will respond to consumer pressure soon.
Is it really whole grain? Manufacturers have also responded to the call for more whole grains in our diet, so you will find a lot more choices that meet my recommendation of "whole grains as the first ingredient". However, many that claim to be "whole grain" still include refined grains. You may need to do some detective work to see what you're getting. One-ingredient whole grain cereals (i.e., shredded wheat, puffed wheat, oatmeal) are sure bets. If you see milled corn, corn meal, wheat flour or rice in
Cheerios - General Mills
Chex, Wheat or Multi Grain - General Mills
Cinnamon Toast Crunch - General Mills
Cinnamon Grahams - General Mills
French Toast Crunch - General Mills
Golden Grahams - General Mills
Grape Nuts - Post
Grape Nut Flakes - Post
Great Grains, all varieties - Post
Healthy Choice Toasted Brown Sugar Squares - Kelloggs
Kashi (all varieties) - Kashi Company
Life - Quaker
Mini-Wheats, all varieties - Kelloggs
Muesli - Familia
Nutri-Grain, all varieties - Kelloggs
Oatmeal Crisp, all varieties - General Mills
Oatmeal Squares - Quaker
Organic Healthy Fiber Multigrain Flakes - Health Valley
Puffed Wheat - Quaker and others
Shredded Wheat, all varieties and sizes - Post and others
South Beach Diet Toasted Wheats
Total - General Mills
Uncle Sam - U.S. Mills
Weetabix
Wheaties - General Mills
Barbara's, Cascadian Farm, Mother's, Nature's Promise and other smaller brands that specialize in "healthful" cereals (but always check the list of ingredients).
Recommended: All Bran or High Bran Cereals
(no trans fats, little or no added sugars. )
100% Bran - Post
All Bran, all varieties - Kelloggs
Bran Flakes - Post
Chex, Multi-Bran - General Mills
Complete Wheat Bran Flakes - Kelloggs
Complete Oat Bran Flakes - Kelloggs
Cracklin' Oat Bran - Kelloggs
Crunchy Corn Bran - Quaker
Fiber 7 Flakes - Health Valley
Fiber One - General Mills
Fruit & Bran - Post
Granola, Low Fat - Kelloggs
Oat Bran - Quaker
Oat Bran Flakes - Health Valley
Oat Bran Flakes with Raisins - Health Valley
Organic Bran with Raisins - Health Valley
Raisin Bran - Kelloggs
Raisin Bran Flakes - Health Valley
Raisin Bran, Whole Grain Wheat - Post
Raisin Nut Bran - General Mills
Shredded Wheat 'n' Bran - Post
Total, Raisin Bran - General Mills
Weight Watchers Flakes 'n' Fiber
100% Natural Granola - Quaker
Not Recommended - Cereals that Contain Partially Hydrogenated Oils (Trans Fats)*
Many also are primarily refined grains and high in added sugars.
Basic Four - General Mills
Cocoa Krispies - Kelloggs
Corn Pops - Kelloggs
Froot Loops - Kelloggs
Golden Crisp - Post
Granola with Raisins, Low Fat - Kelloggs* (see note below)
Healthy Choice Mueslix - Kelloggs
Healthy Choice Almond Crunch with Raisins - Kelloggs
Healthy Choice Low Fat Granola with Raisins - Kelloggs
Mini-Swirlz - Kelloggs
Smacks - Kelloggs
Smart Start - Kelloggs
Special K - Kelloggs
Not Recommended - Cereals Made from Refined Grains
Many of these also contain a lot of added sugar
Apple Jacks - Kelloggs
Cap'n Crunch, all varieties - Quaker
Chex, Rice or Corn - General Mills
Cocoa Frosted Flakes - Kelloggs
Cocoa Blasts - Quaker
Cocoa Pebbles - Post
Cocoa Puffs - General Mills
Cookie Crisp/Chocolate Chip - General Mills
Corn Pops - Kelloggs
Corn Flakes - Kelloggs and others
Count Chocula - General Mills
Crispix - Kelloggs
Frosted Flakes - Kelloggs
Fruity Pebbles - Post
Honey Bunches of Oats - Post
Honey Comb - Post
Honey Nut Clusters - General Mills
Kix - General Mills
Lucky Charms - General Mills
Product 19 - Kelloggs
Puffed Rice - Quaker
Reese's Peanut Butter Puffs - General Mills
Rice Krispies, all varieties - Kelloggs
Total Corn Flakes - General Mills
*When I checked these cereals on 1/26/07, Kelloggs' Low Fat Granola with Raisins contained partially hydrogenated oils while their plain Low Fat Granola had none. I hope this means that Kelloggs is following the lead of the other cereal makers and that PHO's will soon be gone from all of their products. Meanwhile, protect yourself and check the list of ingredients! Cereal recipes change.
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