Start the Day Right
With a Bundle of Benefits!

Whole Grains
Protein
Fruits & Vegetables
Bundled Breakfast Ideas

(Family Features) - Today's time-pressed Americans are consuming less than optimal nutrition at breakfast, most often relying on a quick cup of Joe and cold cereal as their morning pick-me-up, according to the NPD Group's 2006 Eating Patterns in America Report. But the Report also found that Americans are aware that their breakfast choices often lack important nutritional components. In fact, 64 percent of adults said they "wanted to get more of" key nutrients in their breakfast package, like whole grains, fiber and protein.

"A nutritionally complete breakfast is key and helps provide Americans with the valuable nutrients and energy that is important for jumpstarting a productive day. Yet, far too often breakfast routines are unbalanced, creating a missed opportunity for the nutritional benefits provided by a balanced meal," says Jackie Newgent, RD, contributor to Weight Watchers and Fitness magazines.

According to Newgent, there are simple and convenient ways to enjoy a nutritious breakfast. And, it doesn't need to be big, to be balanced. Try choosing soy-based breakfast sausages or patties which usually contain 75 percent less fat than traditional pork sausages and are a good source of protein.

"Scramble up some eggs or egg whites, bell peppers and sliced soy-based meatless sausage, with a toasted whole wheat English muffin and fresh berries on the side," she adds. In fact, this meal incorporates three food groups that Newgent identifies as supporting a "nutritionally-bundled" meal - Whole Grains, Protein and Fruits & Vegetables.

Whole Grains

Whole grains contain complex carbohydrates, including fiber, and other key nutrients, such as folate, iron, selenium and magnesium.

Fiber, in particular, helps to promote digestive health. Products that are a good source of fiber help keep the digestive tract working smoothly. According to Newgent, Americans consume only about half of the fiber they need per day.

Good sources of whole grains and fiber include: barley, brown rice, buckwheat, oatmeal, popcorn and whole-wheat breads, pastas and cereals.

Protein

Protein is essential for maintaining the health or strength of our skin, bones, muscles and teeth. It plays an important role in the production of red blood cells and normal functioning of our immune system.

"Protein is the most satiating nutrient, providing a full feeling to keep you more satisfied between meals," adds Newgent. Newgent stresses protein as an important nutrient to consume at breakfast to help keep energy levels up throughout the day and maintain a nourished body. Newgent also suggests that, similar to protein, iron is an essential nutrient to consume that helps the body produce energy and keeps the immune system healthy.

Good sources of protein and iron include: soy, fish, meat, poultry and beans. Eggs and milk products are good sources of protein and other valuable nutrients, too.

Fruits & Vegetables

Fruits and vegetables are essential to promoting good health as they contain vital nutrients, including fiber, potassium, vitamin C and other health-promoting plant nutrients.

"I like to think of fruits and vegetables as the 'fun' nutritional component of the breakfast plate, since they add so much color, flavor, variety and overall appeal," says Newgent.

A Culinary Nutritionist's Bundled Breakfast Ideas

By Jackie Newgent, RD, contributor to Weight Watchers and Fitness magazines

"Learning about the food groups that promote a 'nutritionally-bundled' breakfast is only half the battle of consuming a complete meal. Learning how to translate these groups into a desired meal is the other. As a culinary nutritionist, I like to put nontraditional spins on some of America's favorite breakfast items, focusing on flavor, color and convenience as menu must-haves. I've listed a few great-tasting, simple-to-prepare balanced breakfast ideas below. Enjoy!"

• BOCA Meatless Breakfast Wraps. Talk about simple - all these need is a quick zap in the microwave and you've got a meatless version of the traditional sausage wrap, filled with egg whites and cheese. And better yet, they include the bundle of benefits one needs for a balanced breakfast - they're an excellent source of whole grains and protein and a good source of fiber and iron. Try topping the Southwestern variety with a dollop of salsa, and grab a side dish of fresh mixed berries. Or, go with the Original variety and serve with sliced tomatoes and fresh fruit. These wraps are my new breakfast favorites when convenience is key.
• Yogurt Trifle. Liven up granola and fresh and/or dried fruit with this delicious twist on the simple yogurt parfait. Layer the bottom of a serving dish or bowl with low fat granola and fresh raspberries or dried cherries or cranberries, top with a thin layer of soy-based or regular yogurt and then repeat until filled. Add a dash of cinnamon for some sweetness at the top. Pair with a half grapefruit to tempt the taste buds with a sweet and tart duo.
• Blueberry Buckwheat Pancakes. Buckwheat is a good source of whole grains and fiber. If you can't find buckwheat pancake mix or flour, opt for whole grain pancake mix or flour which is usually carried by the local grocer. Stir fresh or frozen blueberries into the batter and plop onto a nonstick griddle or pan. And to turn the pancakes into a downright wholesome treat, top each with a dollop of vanilla yogurt or mini scoop of frozen vanilla yogurt or soy dessert.

For more information on incorporating soy as part of a balanced breakfast, visit www.bocafoods.com.

SOURCE: Boca Burger