Start the Day Right With Protein at Breakfast

MISSION, KS--(Marketwired - Apr 18, 2013) - (Family Features) Starting the day right with a good breakfast helps set the tone for your day. In fact, studies show that kids who eat breakfast have better scores on math, reading and standardized tests; are better able to pay attention; and have fewer absences and incidences of tardiness, compared to breakfast skippers.

But is your breakfast the best it can be?

Experts recommend 20 to 30 grams of protein at each meal, and while breakfast is typically lower in protein than other meals, it's a particularly important time to include protein in your diet -- to help you get the right start to your day.

In fact, when you have your protein can be just as important as how much you have, and research suggests that spreading protein intake throughout the day -- rather than just at lunch or dinner -- can optimize how your body uses it, and that means making sure you include enough protein at breakfast.

A protein-packed breakfast can also help you feel "healthy full" so you stave off mid-morning cravings and can stick to healthier eating throughout the day.

Help your whole family start the day right and include protein in your nutritious breakfast. Try these tips to maximize protein in the AM:

• Make your morning oatmeal with milk instead of water. Top with almonds for extra protein, too.
• Include a glass of milk with your morning meal. An 8-ounce glass of milk has 8 grams of quality protein.
• Make your own smoothie and choose your favorite frozen fruit.
• Grab a latte, instead of black coffee, and pair it with peanut butter toast and some fruit for a balanced meal.
• Whip up a bowl of cottage cheese topped with fruit and honey.
• Create a breakfast BLT with a whole grain muffin, lean turkey bacon and lettuce and tomato.

Find more ways to give your morning a boost with recipes at www.thebreakfastproject.com.

Hearty Oatmeal with Strawberries, Dried Cherries and Almonds
Servings: 2
		1 3/4		cups low fat or fat free milk
		1		cup old-fashioned or quick cooking oats (not instant)
		1		teaspoon brown sugar
		1/8		teaspoon ground cinnamon
		1/4		cup sliced strawberries
		1/4		cup dried cherries
		2		tablespoons toasted sliced almonds

Combine milk, oatmeal, brown sugar, and cinnamon in a saucepan; bring to a boil over medium-high heat, stirring often to prevent boiling over. Cook until thickened; divide between two serving bowls and top with strawberries, cherries, and almonds. Serve immediately.

Nutrition: 360 calories; 6 g fat; 0 g saturated fat; 0 mg cholesterol; 15 g protein; 61 g carbohydrates; 6 g fiber; 0 mg sodium; 300 mg calcium (30% of daily value). Nutrition figures based on using fat free milk.

Apple-Raisin Breakfast Quinoa
Servings: 5
		1		cup quinoa, rinsed according to package directions
		1/2		teaspoon ground cinnamon
		2		cups low fat or fat free milk
		1/2		cup water
		3		tablespoons brown sugar
		1		tart-sweet apple (such as Braeburn), chopped
		1/2		cup raisins
		1/3		cup chopped toasted walnuts

Toast quinoa and cinnamon in a medium saucepan over medium heat, stirring often. Cook until quinoa is golden and cinnamon is fragrant, about 2 minutes. Add milk, water, and brown sugar; bring to a simmer, and cover. Reduce heat to medium-low and cook until liquid is absorbed, 20 to 25 minutes. Fold in chopped apple, raisins, and walnuts and let stand a few minutes, covered, to heat through. Serve with additional milk.

Nutrition: 300 calories; 7 g fat; 0.5 g saturated fat; 0 mg cholesterol; 10 g protein; 53 g carbohydrates; 4 g fiber; 5 mg sodium; 163 mg calcium (16% of daily value). Nutrition figures based on using fat free milk.

Go Green Smoothie
Servings: 2
		2		cups fresh spinach leaves, lightly packed
		1		cup low fat or fat free milk
		1/2		cup green grapes
		1/2		cup honeydew melon, chopped
		1/2		cup ice cubes
		1		kiwi fruit, peeled and chopped
		2		tablespoons honey
		1		tablespoon unsweetened almond butter
		1		tablespoon lime juice

In a blender, combine all ingredients. Cover and blend until smooth. Serve immediately.

Nutrition: 240 calories; 5 g fat; 0 g saturated fat; 0 mg cholesterol; 7 g protein; 45 g carbohydrates; 3 g fiber; 90 mg sodium; 212 mg calcium (20% of daily value). Nutrition figures based on using fat free milk.

Peaches & Cream Smoothie
Servings: 2
		1		cup low fat or fat free milk
		1		cup frozen peach slices
		1/2		cup fresh mango
		2		tablespoons honey

In a blender, combine all ingredients. Cover and blend until smooth. Serve immediately.

Nutrition: 162 calories; 0 g fat; 0 g saturated fat; 2 mg cholesterol; 5 g protein; 38 g carbohydrates; 2 g fiber; 53 mg sodium; 163 mg calcium (16% of daily value). Nutrition figures based on using fat free milk.

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