planning your meals
Give some thought to your meals and snacks before you sit down to eat. Whether you dine at home, at work, or somewhere in between, be sure you get the best nutritional value.
Breakfast at home
Eating breakfast regularly can help you maintain your proper weight,
get your full quota of daily nutrients, do your job well and possibly do live ever longer! Take the following suggestions to make this important meals as healthy as possible.
Protien stimulate alertness and helps to slave off mid morning hinger. To get enough protein, you may have to expand your breakfast foods. For example, have cheese or cottage cheese with fruit or toast, or some beans or bean soup with corn bread.
Limit the amount of fat in your breakfast. When having pancakes, waffles or toast, restrict the butter or margarine to one teaspoon or skip it entirely. For a topping, try a fruit spread like purred strawberries or unsweetened apple sauce or apple butter.
Rather than a doughnut or sweet roll, eat a muffin or a bagel.
When baking muffins, use low fat dairy products nonfat butter milk, nonfat sour cream alternative, low fat yogurt instead of high fat products.
If you would like to make pancakes, waffles or muffins,for breakfast but don't have much time, prepare two bowls the night before one with dry ingredients and one with the liquid (refrigerate). In the morning you need only blend them together and cook.
Vary your routine. Occasionally peanut butter instead of butter as spread.Have leftover pizza or poultry, a hamburger, or grilled cheese sandwich.
An important nutrient is vitamins c easily obtained from many fruits and juices. Instead of usual orange or grapefruit juice, have a cantaloupe, strawberries or the exotic mango or papaya.
