Sitting down for breakfast at a recent camping trip, I spied the nutrition panel of some yummy-looking muffins. And boy, was I shocked! Other folks around the table were likewise surprised, having thought of muffins as a healthy food. But the calories, fat, sodium and sugar values proved otherwise.
Muffins are just one of many breakfast items touted as healthy food choices. Unfortunately, most of what Baby Boomers and seniors pick up in a hurry are not the best options. But with a little planning, they can be.
1) Muffins
Why you want to re-think this choice:
Most purchased muffins are huge–5 – 6 oz. The double chocolate yummies from our camping trip were made at a local supermarket and contained a whopping 680 calories, 790 mg. of sodium (more than one-third of the recommended amount for most adults) and an unbelievable 52 grams of sugar (more than twice the amount recommended for women by the American Heart Association). The same is true for most muffins these days–600 – 700 calories per serving with way too much fat, sodium and sugar.
Better alternatives:
• Make your own muffins, adding healthful ingredients such as whole-wheat flour, nuts or fruit. You control the amount of sugar and fat, substituting or cutting amounts as needed. Plus, you can make smaller serving sizes.
• If you must go with store-bought version, cut them into quarters and enjoy a smaller indulgence!
• Swap out for whole-wheat toast or English muffins with peanut butter (see below).
2) Yogurt
Why you want to re-think this choice:
I love yogurt–it’s great for breakfast or a snack, and a way I increase my calcium and protein intake. And the active yogurt cultures are good for the gut. But not all yogurts are created equal. Many fruited versions contain too much sugar, 25+ grams, and only 6 grams of protein/serving.
Better alternatives:
• Look for yogurts with the lowest amount of sugar. (Remember, even plain yogurt contains sugar–the milk sugar, lactose, naturally-occuring in dairy products. And because added sugars are currently not separated out from naturally-occuring ones, lactose accounts for about 10 grams of “sugar”/6 oz. yogurt)
• Ixnay the fruited versions altogether. Purchase plain yogurt, adding your own fruit. To increase fiber, top with chopped nuts or a low-sugar, high-fiber cereal.
• Purchase Greek yogurt or low-fat cottage cheese, which have about double the amount of protein.
3) Breakfast bars
Why you want to re-think this choice:
In order to get a little more shut-eye, I spent the greater part of my working years eating breakfast bars on the way to work. Whether it’s a breakfast biscuit or granola bar, most contain a fair amount of sugar (10 – 15 per serving) and negligible protein (2 – 4 grams). Not good numbers if you’re using these as a substitute for breakfast. (I recommend my clients consume 20 – 30 grams of protein for breakfast.)
Better alternatives:
• Grab string cheese and a handful of whole-grain crackers on your way out the door.
• Hard-cook eggs ahead of time for a quick breakfast protein.
• Search for protein bars containing about 20 grams protein per bar (e.g., Quest or Pure Protein Bars) and at least 5 grams of dietary fiber.
• Get up earlier and make yourself a nice breakfast!
4) Peanut butter
Why you want to re-think this choice:
I just recently added peanut butter back into my diet, trading the calories for a non-meat protein source with healthful fats. But I was amazed to see what’s added to most of these products–fats, sugar and salt! Granted, the amounts are not huge, but none of us need more of these ingredients in our diet.
Better alternatives:
• Read the ingredients. If the product contains more than peanuts (and maybe a tiny bit of salt), put it back. Look instead for “all natural” or “old-fashioned” peanut butter. Note: Because there’s no hydrogenated vegetable oil added, the oil will separate to the top in these versions. Just stir well before using, and keep product refrigerated.
• Another alternative is almond butter. Again, there should only be one ingredient listed.
5) Gluten-free foods
Why you want to re-think this choice:
Unless you have celiac disease or a medically-diagnosed sensitivity/intolerance, avoiding gluten does not necessarily mean you’re eating healthier. For most people, it does not lead to weight loss. Many gluten-free foods are low in dietary fiber and key nutrients, and higher in sugar and salt to provide additional flavor.
Better alternatives:
• Concentrate on healthy carbs. Avoid overly-processed foods with white flour and lots of sugar.
• Experiment with whole-grain products, brown rice and quinoa.
Note: If you are ready to FINALLY TAKE CONTROL of your FITNESS, and want to speak with me in an unbiased format, take advantage of my FREE CALL. I promise to give you a few tips and things to look at immediately, plus we can discuss if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, fill out my CONTACT FORM and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.