Submitted
By Julie Stefanski, Clinical Dietitian at WellSpan Health, Twitter: @foodhelp123
Planning out a simple breakfast is an effective way to get control of the first meal of the day. Why not try a three food group knock-out by making a simple yogurt parfait? This easy breakfast has no cooking involved, is chock full of whole foods, and is quick to vary in both flavor and vitamin content.
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Since you’re fueling yourself for the next few hours and also re-fueling after a fast, opt for Greek yogurt with a higher protein intake to begin the day. A yogurt with a higher fat content instead of a fat free flavor can often curb your appetite longer to get through the morning without extra hunger. If you’re not a fan of the thicker texture or tanginess of Greek yogurt, pairing it with fruit and some crunch can sometimes help improve those particular issues.
Yogurt provides healthy bacteria called probiotics that helps our gastrointestinal tract and immune system. We constantly are taking in both beneficial and harmful bacteria into our bodies. Studies of the human microbiome (the bacteria living within) are constantly expanding and demonstrating that we need to maintain a good balance of healthy bacteria to keep both our immune system and digestion functioning the right way.
All yogurts contain carbohydrate due to the lactose (naturally occurring milk sugar) found in cow’s milk. Plain yogurt is always lowest in carbohydrate. The level of sugar can grow higher and higher depending, on whether the yogurt is sweetened with an added sugar or a sugar substitute. The carbohydrate content will also depend on the flavor and whether or not a fruit and sugar puree was added. For those with diabetes, opting for the lowest carbohydrate option would raise blood sugar the least.
If you have irritable bowel syndrome or lactose intolerance you may still do well with Greek yogurt. Avoid yogurts with added manufactured fiber which is often the type which can lead to bloating in sensitive individuals. Also watch what you pair with your yogurt. Often people pinpoint the wrong culprit when it comes to figuring out which foods are actually causing GI distress. A liquid yogurt option called Kefir is 99% lactose free and is available in all major grocery stores. This can stand in for a traditional yogurt for those who definitely know they are lactose intolerant.
Yogurt alternatives made from almonds, coconut, or soy are available for those with food allergies, but nutritionally they often vary in their protein and fat content in comparison to cow’s milk yogurt, sometimes only providing 1 gram of protein per container.
Buying a larger container of yogurt can save a little money if you’re eating yogurt daily. Check out the per unit pricing listed below the cost at the grocery store and you’ll notice that ounce for ounce you’re paying for less yogurt and more packaging when you buy the small containers.
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Most Americans fall short of the recommended fruit servings with only 42 percent getting the 2 to 3 cups needed to meet our body’s nutritional needs for B vitamins and vitamin C. Choose whole fruit and start with 3/4th to 1 cup of fresh fruit added to your yogurt base. Wash and pit fresh cherries, peaches, strawberries, blueberries or any other fruit. Add to a portable container if taking to work. In winter opt for canned fruit in its own juice or frozen fruit to save money. Different colored fruits provide different levels of vitamins and minerals. Mix and match for best nutritional variety in your breakfast.
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Toppings for a parfait have a lot in common with toppings for a salad. Add too much and you’ve just turned your healthy alternative into an over the top treat.
If you opt for the nice crunch of granola, but are looking to lose weight, keeping the granola portion under 1/4 cup is a necessity. Granolas typically contain a binder such as oil, honey, or other liquid sweetener. Along with the high energy content of dried oats, seeds, or nuts in the granola, a cup of cereal can easily hit 250 calories. Since your parfait already contains whole fruit, avoid toppings with dried fruit to lower the sugar content of the entire breakfast. For active individuals a larger serving of the grain portion is important for providing more energy.
For a low carbohydrate choice, go for plain or flavored sliced or chopped nuts. Bagged nut or seed choices made for topping salads and found in the produce section work well. A cholesterol-lowering boost can be found by adding chia or ground flax seeds. With both choices, nuts or seeds, keep the portion small to avoid an excessively high calorie count.
As fall fruits come into season, sliced fresh pear with vanilla yogurt along with toasted almonds or a fresh apple cooked in the microwave topped with yogurt and a little toasted oatmeal can keep your breakfast satisfying while still effectively fueling your busy day.
