4 Minutes, 400 Calories

by Tracey Shaffer, RD, LD
 

​     Have you got an extra 4 minutes in the morning to eat breakfast? If you’re trying to lose weight, 4 minutes might be the difference in a healthier, slimmer you.
     A recent study showed breakfast eaters tend to eat 200 fewer calories in a day – that means two fewer pounds in a month’s time – or 24 pounds less in a year. Eating breakfast means more energy throughout the day and less hunger pangs, which may result in fewer calories consumed at lunch and dinner.
     Aim for a breakfast around 400 calories, which may help get the best slimming effects. To help control mid-morning hunger, include protein and fiber in your breakfast choices.
     Protein and fiber are digested slowly and help a person feel full longer and stay satisfied. There are several cereals available that are high in fiber and protein, designed to take the edge off hunger.
     Or take 4 minutes to prepare these 400-calorie breakfasts:

Baggie Breakfast: Grab a baggie filled with Fiber One honey clusters (or other high-fiber cereal) and a travel mug filled with milk. (390 calories)
 
Banana Dog: One Flatout Light original wrap spread with 2 tablespoons natural peanut butter; top with a banana; wrap and go. (370 calories)
 
Meaty Burrito: One whole-wheat tortilla with four slices deli ham or roast beef and a mozzarella cheese stick. Microwave 30 seconds, wrap while warm. (360 calories)

Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
      Please consult a medical professional for individual advice.
 
 

 
One-Minute Breakfast Smoothie
Serves 2
 
All you need:
1 cup canned mandarin oranges, drained
1 cup orange juice
1 container (8 oz) low-fat vanilla yogurt
8 ice cubes
 
All you do:
Combine oranges, orange juice, yogurt and ice cubes in a blender. Blend until smooth.

 

Daily nutritional values: 100% vitamin C and 20% calcium. Nutrition per serving: 230 calories