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Examiner
  • Tracey Shaffer: The Power of Protein - At Breakfast

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  • Weigh-in with Breakfast
    Resolving to lose weight is among the most common New Year’s resolutions. Dietitians recommend a balanced breakfast as an important ingredient in successful weight loss. Greek yogurt can be a useful tool in achieving and maintaining a healthy weight and it’s a delicious way to start your day.
    Delightfully Different
    “Greek” refers to a style of yogurt production, not necessarily a place. Simply made from milk and active yogurt cultures, authentic Greek-style yogurt is strained, an added step in production that removes some of the water and whey. This results in a thicker, creamier yogurt – even the fat-free varieties – with a protein concentration that is double that of traditional yogurt.
    The Power of Protein
    Enjoying a protein-rich breakfast promotes success with weight loss. Protein takes longer to digest than carbohydrate and it boosts satiety throughout the morning. People who eat a protein-rich breakfast tend to consume fewer calories than non-breakfast eaters throughout the day, as well. Greek yogurt makes an ideal breakfast protein source because it requires no cooking.
    Plan to Succeed
    Quick and easy is an integral part in a successful morning routine. Save time in the morning by assembling breakfast the night before with the following recipe. Breakfast-in-a-Jar combines the weight-loss power of protein and fiber into a satisfying grab & go morning meal.  
    Breakfast-In-A-Jar
    Packed with satisfying protein and fill-you-up fiber, this make-ahead breakfast is a smart way to begin the day with a balanced breakfast.
    Serves: 1
    All you need:
    1 (5.3 oz) container Greek non-fat vanilla yogurt
    1/3 cup steel-cut oats
    1/2 cup skim milk
    1-2 teaspoons milled chia seed
    1/3 cup frozen cherry and berry fruit blend
    cinnamon, as desired
    All you do:
    1.    Combine yogurt, oats, milk and chia in a small bowl.
    2.    Alternately layer yogurt/oatmeal mixture with frozen fruit in a pint canning jar. Sprinkle cinnamon on top as desired. Cover with lid.
    3.    Refrigerate overnight or up to 2 days. Enjoy chilled.
    Nutrition per serving: 380 calories, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 90 mg sodium, 57 g carbohydrates, 9 g fiber, 16 g sugar, 24 g protein.
    Daily values: Vitamin A 6%, Vitamin C 15%, Calcium 25%, Iron 15%
    Source: Hy-Vee Dietitians
    Tracey Shaffer, RD, LD, is a  Hy-Vee dietitian at the Blue Springs location. The information provided should not be construed as professional medical advice. Email her at tshaffer@hy-vee.com.
     

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