(Family Features) Breakfast has forever been celebrated as the most important meal of the day – but are you eating the right kind of breakfast to power your potential? To ensure your morning meal gets you off on the right start, opt for one with protein.
While experts recommend 20-30 grams of protein at each meal, the average breakfast bowl and plate only contains 10-12 grams. One way to help close the gap is to include an eight ounce glass of milk. All milk, including fat free and lowfat, packs the same nutrient-rich punch, with nine essential nutrients, including 8 grams of high-quality protein in an 8-ounce glass – that’s more protein than an egg!
Below are five tips to help you enjoy a better breakfast to help power your day:
- Count to (at Least) Three: Make sure your breakfast consists of three of the five food groups including dairy, fruits, vegetables, meat/beans and whole grains.
- Make It With Milk: Like oatmeal? Swap out 8-ounces of water for 8-ounces of milk to add 8 grams of protein for a creamy addition to your oatmeal. See recipe below!
- A Perfect Pair: Pair any breakfast with an 8-ounce glass of milk. Not only does milk help enhance the nutrition of any meal, it can help get you closer to the recommended amount of protein at each meal when served alongside your frittata or egg scramble. In addition to protein, each serving of milk includes nearly one-third of the daily-recommended amount of calcium and vitamin D.
- To Go, Please: No time to eat at home? No problem! Grab fruit, a granola bar and milk to go. You can also make a quick smoothie by swirling in 1/2 cup of milk to your favorite recipe, and add a tablespoon of almond butter for extra protein punch.
- Get Organized: If you find yourself rushing in the mornings, plan ahead and think about breakfast after dinner. You can set the table the night before with bowls and glasses, and pre-mix ingredients to maximize time in the morning.
Get more tips and recipes to be the envy of all breakfasts by visiting http://milklife.com/recipes.
Serve this hearty dish with an 8-ounce glass of milk and half a banana, and you’ll be starting the day with 25 grams of protein.
Makes: 2 servings
1 3/4 cup lowfat 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
3 tablespoons toasted sliced almonds (3/4 oz.)
Combine milk, oatmeal, brown sugar and cinnamon in saucepan; bring to a boil over medium-high heat. Stir often to prevent boiling over.
Cook until thickened. Divide between two serving bowls and top with strawberries, cherries and almonds.
Nutrition: 510 calories; 8 g fat; 0 g saturated fat; 10 mg cholesterol; 25 g protein; 87 g carbohydrates; 8 g fiber; 0 mg sodium; 600 mg calcium (60% of daily value). Nutrition figures based on using fat free milk.