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Cereals should have about 100 - 150 calories in a serving.
1/2 cup of low-fat milk is great. Using a half cup of non-fat yogurt is even better.
|Cereal||Amount per serving||Comment|
|Cheerios||1 cup (30 grams)||Multi-grain is best!|
|Kellogg's All-Bran Bran Buds||1/2 cup (45 grams)|
|Kellogg's All-Bran Extra Fiber||1 cup|
|Kellogg's All-Bran Original||1 cup|
|Bear Naked Fruit and Nut||1/3 cup||Great with plain yogurt and fruit|
|Bite Size Shredded Wheat||1 cup (52 grams)||Not frosted|
|Raisin Bran||1 cup|
|Total Whole Grain||1 cup|
|Total Raisin Bran||1 cup|
|Kashi Cinnamon Harvest||1 cup|
|Kashi GoLEAN||1 cup (53 grams)|
|Oatmeal||1/4 cup||(before cooking)|
|Cream of Wheat||1/4 cup||(before cooking)|
Cereal and granola bars are not a great choice for breakfast. Eating a granola bar is not a good substitute for a real breakfast. Many of them have a lot of added calories without the amount of fiber that you would want (usually as sugar).
Breads should be served with a protein. Select one from the bread choices, one topping for your bread, and one choice from the protein list.
Making muffins or quickbreads from the recipes here at DrGourmet.com on Saturday or Sunday is a great way to have a quick, delicious breakfast on hand throughout the week. It's healthier and you'll save a lot of money.
|Slice of Whole Wheat Toast||One||Choose whole grain breads. The more fiber the better.|
|Bagel||1/2 large bagel||Choose a whole wheat bagel|
|Whole wheat English Muffin||1 whole muffin|
|Muffin or Quickbread||One||Here are Dr. Gourmet's muffin and quickbreads recipes|
|Whole Grain Frozen Waffle||One||Kellogg's Nutri-grain are OK, Lifestream Gluten Free are better, Kashi is fair.|
|Spreads (Choose one)||Amount||Comment|
|Take Control Light Spread||2 tsp.|
|Promise Buttery Spread Light||2 tsp.|
|Smart Balance Light Buttery Spread||2 tsp.|
|Preserves or Jam||2 tsp.||Look for "low-sugar"|
|Reduced-fat Cream Cheese||2 tsp.||The "light" cream cheese is best for spreading. I don't much like the "fat free" version and use it mostly in baking.|
|Take Control Light Spread and Syrup or honey||2 tsp. and 1 tablespoon||Topping for pancakes or French Toast only|
|1 Large Egg||One||Cook in as little fat as possible.|
|Peanut Butter||2 Tablespoons||Use instead of other spreads.|
|Low-fat cheese||1/2 ounce|
|2%, 1% or Skim Milk||1/2 cup|
|Non-fat Yogurt||1 cup||Choose yogurt with no added sugar|
On weekends you can eat the same breakfast as you do during the week, or try one of the breakfast recipes here on DrGourmet.com.