Do you love having breakfast with the family? If you do, you’re smart! Studies show that kids who eat at least five meals a week with their parents have fewer behavioral problems and do better in school. And we also know that children who skip breakfast tend to have weight issues and more instances of type 2 diabetes. With some planning, you can easily prepare a nutritious breakfast your whole family will love. Here are some healthy ideas.
and Turkey-Bacon Scramble.
Bacon and eggs are a classic morning meal that can be enjoyed on all Phases, if prepared the South Beach Diet way.
Preparing these scrambled eggs is simple: Just heat a little extra-virgin olive
oil in a nonstick skillet, add one or two whisked eggs, and once they’re just
beginning to set, sprinkle in chopped veggies (precook them if you like), such
as tomatoes, bell peppers, and onions, and some chopped precooked reduced-fat
turkey bacon. Experiment with different veggies, lean meats, and seasonings
(including fresh herbs) to keep your traditional egg breakfast interesting.
Smoothies. Breakfast smoothies are perfect
on-the-go meals. For one that's good on all Phases of the diet and for kids as well, blend low-fat or nonfat plain yogurt with natural peanut butter, or your choice of another nut butter, and natural no-calorie sugar
substitute to taste, if desired. You can also add silken tofu and toasted nuts. On Phase 2, combine strawberry and banana slices, nonfat or low-fat
plain yogurt, wheat germ or flaxseed or chia seeds, and ice cubes.
Toast with Syrup. French
toast is an all-time family favorite that can be enjoyed by South Beach Dieters once on Phase 2 or by kids anytime. A
quick and healthy way to prepare it: Whisk eggs, fat-free or 1% milk, pure
almond extract, salt, and nutmeg in a bowl. Soak slices of 100% whole-wheat
bread in the mixture, and cook the bread slices over medium heat in a nonstick
skillet or on a nonstick griddle lightly coated with extra-virgin olive oil
until golden brown. Be sure to use sugar-free syrup, such as maple, or create a homemade syrup by heating blueberries or strawberries with fresh lime juice and
a natural no-calorie sugar substitute. Enjoy the French toast with fresh fruit, if desired.
Berries and Walnuts.
Whole-grain, high-fiber, low-sugar cereals are one of the healthiest breakfast
options for your family and for dieters beginning on Phase 2. Be sure to buy steel-cut oats when purchasing
oatmeal because they’re rich in protein, iron, and soluble fiber. Choose
varieties that have at least 3 grams of fiber and no more than 2 grams of
sugar. Sprinkle the cooked oatmeal with fresh berries and walnuts for added fiber and protein. For additional flavor, mix in a little pure vanilla or almond
- South Beach Diet Bars. The best choice for breakfast is always whole foods, but sometimes, you just won’t have time to prepare a home-cooked meal. In this case, consider grabbing some of our South Beach Diet Meal Bars or Good to Go Cereal Bars for you and the kids before you rush out the door. They are a healthy and convenient option, and they’ll keep you satisfied and energized until it’s time for a midmorning snack. Enjoy the Good to Go Bar with a glass of fat-free or 1% milk or 1/2 cup nonfat plain Greek yogurt for added protein.