Dietician Tips!

Breakfast on the Go

We are all busy and in a hurry especially in the mornings.  Breakfast is still the most important meal of the day.  We need that energy to get us through the morning.  It can also help decrease how much we eat the rest of the day.

Try a breakfast cookie with a boiled egg and 1 cup skim milk, or a cooked egg of two slices of 7 grain bread. 

2 breakfast cookies        160 calories

1 boiled egg                       78 calories

1 cup skim milk with coffee  90 calories    

     Total calories      328 calories

Here is the recipe for No Bake Breakfast Cookies

½ cup honey or light corn syrup

½ cup non fat dry milk powder

½ cup raisins

½ cup creamy peanut butter

2 ½ cups crushed flaked cereal (bran flakes)

Directions: 1. Heat honey and peanut butter in a medium saucepan over low heat. Stir until blended.  2. Remove from heat.  Stir in dry milk.  3. Fold in cereal and raisins. Drop by heaping Tablespoons onto waxed paper to form mounds.  4. Cool to room temperature.  Store in refrigerator.  Makes 12 cookies.

2 cookies are 160 calories, 5 gm fat, 110 mg Sodium, 26 gms CHO, 1 gm fiber and 4 gms protein.

There are more recipes at https://whatscooking.fns.usda.gov/recipes

or at USDA.  Also, don’t forget about ChooseMyPlate.gov website and the Super Tracker you may use to keep track of your intake.