Quick and easy breakfasts:
makes 2 servings
1 cup coarsely chopped fresh pineapple*
1/4 tsp. ground cinnamon
1 cup low-fat banana yogurt
1 Tbsp. rolled oats
1 cup chopped strawberries
1 Tbsp. sliced almonds
In small bowl, combine pineapple with cinnamon. evenly spoon into 2 tall glasses or to-go cups. evenly top with yogurt and oats, and then with strawberries, and almonds. Serve immediately.
*Substitution: Use 1 cup chopped and drained unsweetened canned pineapple instead of fresh.
1 cup low or nonfat large curd cottage cheese
1/2 cup chopped red bell pepper
1/2 cup shredded carrots
1/2 cup chopped tomato
1/4 cup chopped red onion
1 Tbsp chopped basil
1-2 Tbsp fresh lemon juice
salt and pepper
10-12 inch whole wheat tortilla
Directions:
Mix all ingredients together, place in tortilla, and wrap
Snacks to Keep Handy (in the office, pantry, etc.)
Fruit: fresh, dried
Cereals:
Cold- high in fiber, 7-13 grams of fiber per serving (raisin bran, all bran, fiber-one, grapenuts)
Hot- instant oatmeal in a cup breakfast bar, which combines fruit and a whole grain
Hydration:
Vitaminwater
Odwalla
honest tea
Protein:
Low fat or nonfat milk, soymilk
Low fat or nonfat yogurt
eggs- hard boiled, scrambled eggs
nuts
Trail mix that includes nuts such as almonds and cashews which are a great source of protein, and dried fruit such as cranberries which also are a good anti-oxidant. It's also great to keep fresh fruit on hand such as apples, orange, and bananas. If you have access to a refrigerator it's also nice to keep cut up melon when in season and an assortment of berries. Blueberries are also great anti-oxidants.
Keep low-fat string cheese on hand is also a great snack. Hydration is important throughout the day. A great option is Vitaminwater which is packed with your dose of daily vitamins and full of flavor. It contains many of those nutrients you're likely to miss while sitting behind a desk all day.
Greek yogurt is a great source of calcium and it's easily doctored up with honey and a handful of Grapenuts to add fiber.
About Alison Eastwood:
Alison Horton Eastwood, RD is an award-winning San Francisco Bay Area dietitian with more than 15 years experience in lecturing and one-on-one counseling in the areas of food and nutrition. her philosophy rests on the concept of balance, wholesome eating, sound exercise, and managing stress through yoga and meditation. Alison spent seven years as a clinical dietitian at UCSF in the areas of heart disease (with Dr. Dean Ornish), and breast cancer (with dr. Laura Esserman). Alison was contributor to the best selling cookbook, super smoothies, was director of nutrition at the San Francisco Bay Club, and more recently has been working with food companies such as Glacéau, Clif, Gotmilk? and Costco helping to develop and deliver nutrition products and information to consumers. she is frequently interviewed by the media as a leading food and nutrition expert, having appeared on ABC, NBC, Fox, CBS, and KRON, the Food Network's "Fat Spa Chef Challenge", Tech TV, Sirius satellite, as well as in the pages of the Wall Street Journal, Shape and Fitness magazine.
