Qhov Zoo Tshaj Plaws Reader Breakfasts

Zoo Siab

• Ntsuam xyuas rau

Thaum peb nug koj kom xa cov zaub mov thaum sawv ntxov uas koj nyiam tshaj plaws, peb tau suav nrog ntau pua lub tswv yim qab. Pom tseeb, Cov duab nyeem tsis yog ntawm 25 feem pua ​​ntawm cov neeg Asmeskas uas hla tshais! Zoo ib yam nkaus. Kev tshawb fawb los ntawm University of Colorado thiab National Weight Control Registry ntawm kev ua neej nyob ntawm yuav luag 3,000 tus neeg uas poob 30 lossis ntau phaus (thiab khaws cia rau ib xyoos lossis ntau dua) qhia tias noj tshais tsis tu ncua yog ib qho ntawm cov cim qhia zoo tshaj plaws ntawm kev poob phaus. Yog li nyob rau hauv kev hwm ntawm peb lub 21st hnub tseem ceeb, peb tau xaiv 21 ntawm qhov yooj yim tshaj plaws, noj zaub mov zoo tshaj plaws thiab tau txais kev tshoov siab los ntawm cov neeg nyeem hauv lub neej SHAPE hauv xya pawg.

Rise-and-Shine Grains

1. Whole-Grain Waffles With Yogurt thiab Strawberries: Toast 2 coj mus muag tag nrho-grain waffles. Sab saum toj nrog 1/2 khob lowfat vanilla yogurt thiab 1/2 khob sliced ​​​​strawberries. Cov Khoom Noj Khoom Haus: 373 calories, 11 g rog.

"Yog tias kuv xav tias tsis zoo, kuv tau nchuav cov maple phoov zoo rau saum kom qab qab."

- Daphne Shafer, Lub Nroog Morehead, NC

2. Txiv lws suav thiab Cheese English Muffin: Sab saum toj tag nrho cov lus Askiv muffin nrog 2 ooj lowfat Cheddar cheese thiab 2 lws suav slices. Boil kom txog thaum cheese melts. Cov Khoom Noj Khoom Haus: 242 kcal, 5 g yog '.

"Nws nrawm thiab muaj cov nplej, mis nyuj thiab zaub."

- Susan Ackermann, Ellendale, ND

3. Peanut Butter Melt: Spread 2 slices of toasted whole-wheat bread with 2 tablespoons reduce-fat peanut butter. Cov Khoom Noj Khoom Haus: 320 kcal, 14 g yog '.

"Lub gooey yaj cov txiv laum huab xeeb yuav siv sijhawm ib pliag kom noj, yog li noj tshais ntev dua."

- Pauline Wagnor, Fairlawn, Ohio

Peb cov kws paub txog khoom noj khoom haus hais tias "Cov khoom lag luam nplej tag nrho muaj fiber ntau dua li cov qhob cij dawb dawb," hais tias Jackie Nugent, RD, tus kws saib xyuas noj zaub mov hauv New York City thiab ua noj ua haus. "Kev noj haus fiber ntau ua rau kev zom zaub mov txaus siab, thaum nws tsis muaj calories!"

Qe Zoo kawg

4. Becky's Egg and Red Pepper Sandwich: Scramble 2 qe nrog 1 teaspoon liab kua txob rau ntawm cov griddle npog nrog butter-flavored nonstick ua tshuaj tsuag. Ua hauj lwm rau ntawm tag nrho cov lus Askiv muffin. Cov Khoom Noj Khoom Haus: 245 calories, 15 g rog.

"Qhov kev noj tshais sai no muab cov protein ntau ntxiv."

- Becky Thackston, Hiram, Ga.

5. Cov nqaij npuas kib thiab qe: Nyob rau hauv ib lub lauj kaub tais diav uas tsis muaj tshuaj tua kab mob, sib tov 4 qe dawb nrog 2 ooj grated lowfat Cheddar cheese thiab 1 strip qaib ntxhw nqaij npuas kib. Khoom noj khoom haus Score: 196 calories, 6 g rog.

"Qhov kev noj tshais txaus siab no ua rau kuv noj txhua hnub."

-- Kelly Sullivan, Yonkers, N.Y.

6. Qe thiab Veggie Sausage Wrap: Scramble 2 qe dawb thiab kib 1 veggie hnyuv ntxwm txuas rau hauv cov txuj ci sib cais coated nrog cov tshuaj tsw qab ua noj. Tshem cov hnyuv ntxwm ntawm daim ntawv phuam thiab hlais mus rau tag nrho cov nplej tortilla. Npog nrog qe thiab 1 tablespoon ketchup, thiab yob li. Cov Khoom Noj Khoom Haus: 219 calories, 3 g rog.

"Nws qab, calorie tsawg thiab ua kom puv!"

- Liza Zaracko, Vineland, N.J.

Peb tus kws tshaj lij kev noj zaub mov hais tias "Qe dawb thiab qaib ntxhw nqaij npuas lossis nqaij npuas kib yog qhov zoo ntawm cov nqaij ntshiv uas nrog koj," hais tias tus kws qhia noj zaub mov Evelyn Tribole, MS, RD, tus sau ntawm Noj Qab Nyob Zoo Ntau Yam Ua Noj (Rodale, 2000). "Kom sib npaug nws tawm me ntsis ntxiv, ntxiv ib daim lossis ob qho ntawm cov nplej tag nrho thiab qee cov txiv hmab txiv ntoo tshiab."

Noj tshais zoo tshaj plaws

7. Kashi, Txiv Hmab Txiv Ntoo thiab Soy Mis: Muab 3/4 khob Kashi cereal, 1/2 khob hlais txiv pos nphuab thiab 1 khob kua mis. Khoom noj khoom haus Score: 194 calories, 6 g yog '.

"Thaum kuv maj nrawm, kuv muab cereal tso rau hauv lub khob loj loj nrog txiv hmab txiv ntoo thiab kua mis, thiab noj thaum kuv cov menyuam npaj."

-- Kathleen Allen, Evergreen, Colo.

8. Texas Peanut Butter Crisp: Microwave 1 tablespoon txo cov roj qab zib cov txiv laum huab xeeb rau 30 vib nas this. Drizzle hla ib khob ntawm Fiber 1 cereal topped nrog 1 nruab nrab sliced ​​txiv tsawb. Cov Khoom Noj Khoom Haus: 309 calories, 8g rog.

"Qhov tshais no zoo li Rice Krispies kho nrog txiv laum huab xeeb!"

-- Paula Felps, Lewisville, Texas

9. Classic Cereal Combo: 1/2 khob bran cereal nrog 1/2 khob shredded frosted mini-wheat cereal thiab 1 khob mis nyuj skim. Khoom noj khoom haus Score: 251 calories, 2 g rog.

"Rau ntau yam thiab saj, Kuv sib tov ob hom qoob loo sib txawv hauv kuv lub tais txhua tag kis. Kuv nyiam ua ke suav nrog All-Bran nrog Kellogg's Mini-Wheats, thiab Raisin Bran nrog Total."

-- Amy Rhodes, Owego, N.Y.

Peb tus kws tshaj lij khoom noj khoom haus hais tias "Kuv pom zoo kom suav cov nplej," Nugent hais. "Nws tso cai rau koj txaus siab rau qhov saj ntawm koj nyiam cereal, uas tej zaum yuav tsis yog txhua yam uas muaj fiber ntau, nrog rau cov cereal uas tiag tiag ntim hauv fiber ntau tab sis tej zaum tsis yog ib qho ntawm koj nyiam. Koj yuav tau txais qhov zoo tshaj plaws ntawm ob qho tib si. cereal ntiaj teb - saj zoo ntxiv rau muaj fiber ntau. "

Microwaveable Miracles

10. Noj Qab Haus Huv Sandwich: Microwave ib tug meatless hamburger patty. Npog lub patty nrog 1-ounce daim ntawm lowfat Cheddar cheese thiab tso rau ntawm cov lus Askiv muffin. Cov Khoom Noj Khoom Haus: 311 calories, 5 g rog.

"Kuv noj tshais no mus ua haujlwm es tsis txhob yoo mov."

- Sabine H. Lien, Winter Park, Fla.

Peb tus kws tshaj lij khoom noj khoom haus hais tias "Saib rau patties nrog 3 grams rog lossis tsawg dua 100 calories," hais tias Elizabeth Somer, MA, RD, tus sau ntawm Keeb Kwm Diet (Henry Holt, 2002).

11. Cinnamon-Apple Ci: Muab cov tev tawm ntawm 1 nruab nrab txiv apples rau hauv ib lub tais; sab saum toj nrog 1/2 khob bran cereal thiab ib tug dash ntawm cinnamon. Microwave rau siab rau 2 feeb. Khoom noj khoom haus Score: 167 kcal, 2 g yog '.

"Cov pluas tshais no zoo li microwaved noj qab nyob zoo kua txiv nkig nkuav."

-- Mirella Mosca, Maple, Ontario, Canada

12. Qe Dawb thiab Spinach: Microwave 3 qe dawb thiab 1/2 khob defrosted khov spinach rau 2 feeb thiab ntxiv ib pinch ntawm dub kua txob. Cov Khoom Noj Khoom Haus: 83 calories, 0g yog '

"Ntxiv ib nrab ntawm Red Bliss qos muab qe dawb thiab zaub ntsuab ntau dua oomph!"

- Patricia Granata, Baltimore

Tsuas yog Delicious Smoothies

13. Homemade "Ice Cream" Smoothie: Sib tov 1 khob txiv hmab txiv ntoo tshiab, 2 khob mis nyuj khov, ib pob 3-ounce tam sim tsis yog vanilla pudding sib tov thiab 1 khob dej khov rau 45 vib nas this. Ua 4 servings. Cov Khoom Noj Khoom Haus (1 khob): 100 calories, 1 g rog.

"Kuv tau txais qee yam ntawm kuv cov txiv hmab txiv ntoo txhua hnub thiab cov khoom noj siv mis nrog cov smoothie."

-Mackenzie Taylor-McLaine, Dewey Beach, Fla.

14. Tofu Shake: Muab 1 khob txiv kab ntxwv los yog pineapple kua txiv nrog 31/2 ounces khov los yog silken tofu thiab 1/2 khob txiv hmab txiv ntoo kom txog thaum tus. Khoom noj khoom haus Score (1 khob): 342 calories, 4 g rog.

"Qhov kev co no zoo heev tom qab kuv ua haujlwm thaum sawv ntxov!"

- Lillian Breen, Natick, Pawg.

15. Yoghurt-Citrus Shake: Sib tov 1 khob nonfat vanilla yogurt nrog 1/2 khob txiv hmab txiv ntoo, 1/2 khob kua txiv kab ntxwv, 1 teaspoon flax pluas noj, 2 diav nplej nplej thiab 1/2 khob dej khov hauv rab kom txog thaum du. Cov Khoom Noj Khoom Haus (1 khob): 372 calories, 3 g rog.

"Kuv ntxiv qee cov zib ntab yog tias nws xav tau qab zib me ntsis. Nws zoo li muaj mis nyuj rau noj tshais."

-- Margarita Jager, Stow, Ohio

Peb tus kws tshaj lij khoom noj khoom haus hais tias "Cov txiv hmab txiv ntoo tshiab tau ntim nrog cov kab mob tiv thaiv kab mob antioxidants, cov vitamins thiab fiber ntau," Somer hais. "Ntxiv rau, hom qoob mog yog nplua nuj nyob rau hauv cov vitamins E thiab B. Smoothies yog ib txoj hauv kev zoo los ntxiv ob qho tib si superfoods rau koj noj."

Cov Hnub Zoo Tshaj Plaws

(Cov zaub mov uas siv sijhawm me ntsis ntxiv tab sis tsim nyog rau kev siv zog)

16. Qe thiab Qe Hash: Muab 2 tws ntsuab dos thiab 1 strip ntawm qaib ntxhw nqaij npuas kib nyob rau hauv ib lub tais thiab microwave 1 feeb. Do hauv 1 cov qos yaj ywm thiab microwave 3-5 feeb ntxiv. Ntxiv ntsev, kua txob thiab 1 nplawm qe. Microwave rau siab rau lwm 11/2 feeb. Sprinkle nrog 1 tablespoon shredded lowfat Cheddar cheese. Pab nrog 1/2 khob ntawm txiv kab ntxwv seem. Cov Khoom Noj Khoom Haus: 400 calories, 10 g rog.

"Kuv qee zaum tig qhov no mus rau qhov noj hmo luv luv los ntawm kev ntxiv qe ntxiv thiab ib daim ntawm nqaij npuas kib."

- Lana Harrison, Los Angeles

17. Chili Cheese Omelet: Hauv lub lauj kaub me me, muab 1/2 khob lub qe hloov pauv, 1/4 khob tsis muaj roj dawb thiab 1 daim qis cheese. Ua noj rau 5 feeb. Pab nrog 1 txiv lws suav liab, hlais, ntawm sab. Cov Khoom Noj Khoom Haus: 182 kcal, 5 g yog '.

"Lub omelet no qab ntau dua fattening dua li nws tiag tiag nrog cov cheese melted rau saum."

- Christy Neria, La Verne, California.

18. Oat Bran Blueberry Pancakes: Muab ib 12-ounce pob khoom lag luam oat-bran pancake mix nrog 1 khob khov blueberries thiab 1/2 khob dej. Ladle batter mus rau ib lub griddle coated nrog butter-flavored nonstick ua noj tshuaj tsuag. Ua noj pancakes ntawm ib sab kom txog thaum cov npuas tshwm, tom qab ntawd tig. Pab nrog honeydew melon chunks. Khoom noj khoom haus Score (2 pancakes thiab 1/2 khob zib ntab melon): 157 calories, 1.5 g rog.

"Kuv feem ntau ua pancakes ntxiv kom khov thiab rov ua kom sov rau lwm tag kis."

- Julie Husman, Valencia, California.

Peb tus kws tshaj lij khoom noj khoom haus hais tias "Cov pancakes no muaj cov roj ntau hauv cov dej, uas txo koj txoj kev pheej hmoo rau mob plawv thiab ntshav qab zib thiab ua rau koj puv sijhawm ntev dua, yog li koj yuav tsis noj ntau dua tom qab hnub ntawd," Somer hais. "Ntawm qhov ntawd, blueberries yog ib qho ntawm Niam Nature qhov zoo tshaj plaws ntawm antioxidants."

Noj tshais thaum sawv ntxov

19. Noj tshais hauv ib lub tais: Muab 1/2 khob txhua lub txiv applesauce thiab nonfat vanilla yogurt, 1 teaspoon xim av qab zib thiab ib tug dash ntawm cinnamon. Muab cov khoom sib tov txias rau hmo ntuj. Sab saum toj nrog 2 tablespoons Grape-Nuts cereal ua ntej noj. Cov Khoom Noj Khoom Haus: 250 calories, 0.5 g rog.

"Kuv ua ib pawg loj ntawm no thiab khaws cia rau hauv lub tub yees txhua lub lim tiam."

- Rosemary Blethen, Antioch, Calif.

20. Cantaloupe thiab Tsev Cheese: Sau ib nrab ntawm cov cantaloupe nruab nrab (cov noob tshem tawm) nrog 1 khob cov tsev cheese lowfat thiab me me puv tes ntawm cov noob paj noob hlis uas tsis muaj noob. Drizzle nrog 1 teaspoon zib mu. Cov Khoom Noj Khoom Haus: 443 calories, 10 g rog.

"Kuv lub plab rhiab heev rau noj dab tsi hnyav thaum sawv ntxov, yog li qhov kev sib xyaw no daws kuv lub plab thiab muab lub zog rau kuv kom pib hnub ntawd."

- Lana Hawkins, Los Angeles

21. Kua Danish Roll-Up: Muab 1/2 txiv apples, slices, 2 nyias slices ntawm ib feem-skim mozzarella cheese thiab 1/2 teaspoon suab thaj thiab ib tug dash ntawm cinammon nyob rau hauv ib tug hmoov tortilla. qhwv thiab kub hauv lub microwave rau 30 feeb. Cov Khoom Noj Khoom Haus: 225 calories, 7g rog.

"Kuv kuj tau sim qhov no rau pluas su los ntawm kev ntxiv ob peb daim ntawm lowfat zib ntab ham. Tsuas yog yob nws thiab txaus siab!"

-- Sandy Johnson, Tulsa, Okla.

Peb cov kws paub txog kev noj zaub mov hais tias "Lub Apple Danish Roll-Ups yog qhov pib noj zaub mov zoo rau hnub," hais Nugent. "Nws muab peb pawg zaub mov hauv ib qho-txiv hmab txiv ntoo, mis nyuj thiab cov nplej-qhov zoo tshaj rau kev noj mov kom tiav. Yog tias siv 2 ooj lossis ntau dua ntawm mozzarella cheese, txhua qhov yob muab ze rau ib nrab ntawm cov calcium uas koj xav tau rau tag nrho hnub."

Ntsuam xyuas rau