The simplest way to balance your meals is to eat roughly equal numbers of calories from each of the four food groups: Protein (low in saturated fats), Produce (fruits and vegetables), Unsaturated Fat and Starch.
You should eat a breakfast that includes one or more sources of unsaturated fat, moderate protein, and at least one serving of fruit and/or vegetables. Most importantly, include a starch source that is high in fiber (for example, eat high-fiber cereal such as oatmeal rather than corn flakes, or eat whole-grain bread rather than white bread).
Wanji's Breakfast Cereals
Switch from eating light-colored (white or yellow) cereal with sugar on it to brown cereal (whole-grain, such as plain oatmeal i.e. no sugar), with fruit on it as a sweetener. To get the protein needed, you could put a serving of almonds into the oatmeal, or you could have some whole-grain toast with peanut butter on it and a piece of fruit.
Here are more examples of foods in each of the four food groups, along with the optimal amount needed of each:
- Unsaturated fat (in thumbs): avocado (4), seeds (3), nuts, olives, dressing (2), vegetable/olive oil(1), nut butter(1), soy, salmon, sardines
- Protein (1/2 fist) : Soy, salmon, sardine, poultry, white meat, egg whites, nonfat unsweetened dairy, low-fat dairy (1 fist milk)
- Produce (in fists): salad/veggies(2), fruit (1/2) (go for many colors and for fruit, berries are the best option)
- Starch( 1/2 fist): Beans, yams, visually-coarse whole grains (dark bread and cereal that are visually rough), oats, other whole grains & cereals, brown rice.
Try to limit potatoes, white rice, bread and pasta.
Wanji’s Breakfast Cereals are designed to offer a complete, healthy and tasty breakfast.
Loading ...