Start your day right!

by Sylvia Geiger MS, RD, CD, Price Chopper Community Nutritionist We’ve all heard it said that breakfast is the most important meal of the day. It’s the meal that refuels you after an overnight fast, gives you energy for mental and physical activity, and wards off hunger so you can concentrate. Some people need to “fuel-up” as soon as they wake up, but for others there isn’t time or an appetite to eat before heading out the door. No worries – it’s OK if breakfast isn’t your thing until 9 a.m. or 10 a.m. – just be sure to choose the right foods when you do get hungry.   Also, don’t be boxed in by the idea that only certain foods are suitable for breakfast. If a tuna salad sandwich with an apple is your idea of breakfast — go for it! People all around the world eat different breakfasts and there is no reason to limit your options to cereal & milk, eggs & bacon, or other foods we typically classify as “breakfast” foods. For staying power to fuel you through the morning, try to include at least three different foods in your breakfast: 1. A grain such as bread or cereal (preferably a whole grain) 2. A fruit or veggie 3. A protein food such as milk, yogurt, tofu, egg, meat or fish.  NuVal scores are an easy way to select the healthiest options. Look for cold cereals with a score of 27 or higher, hot cereals over 44 and frozen or refrigerated breakfast options above 21. [slideshow]

• Some On-the-Go options include: 
  • Make a Banana-Cocoa Soy Smoothie and take it along in a thermos.
  • I like to make a batch of Lemon-Raspberry Muffins. I freeze these in individual baggies and heat them up in the microwave later. Round out this meal with a yogurt and some fruit. Yum!
  • This recipe for Cranberry Muesli is another easy grab & go item.
• When you don’t need to rush out the door, try these options:
  • Quick Breakfast Tacos with salsa and some fruit. Strawberries, blueberries and blackberries are on sale this week.
  • Homemade Maple-Nut Granola with yogurt and your favorite fruit.
  • EatingWell Waffles
  • Oatmeal with fruit or Blueberry-Ricotta Pancakes

Here’s our Healthy Meal of the Week: (NuVal scores are in parentheses and all main ingredients are on sale)

• Poached Salmon with Creamy Piccata  (87) or  Peanut Crusted Beef (39)
• No need for a recipe with our  Premade Veggie Kebabs or Shrimp Kebabs
• Cherries with Ricotta and Almonds (100)