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An "On the Fly" Breakfast can be Healthy!!!

Wednesday, December 05, 2012

I loved the Breakfast Series that Spectrum Nutrition did a few wks back! they profiled some great places like Starbucks and Tim Hortons and cool ways to get a great breakfast at these places for under 400kcals! I wanted to share with you the Choices they found for Starbucks! I few wks ago I did a Snackdown for Starbucks Perfect Breakfast... Here are their findings and what choices you can make...

a perfect world, we would always take the time to prepare and enjoy a nutritious breakfast. But what do you do when you are forced to rush out the door on an empty stomach? Believe it or not, there are healthy options out there that meet the Spectrum guidelines for breakfast, which are to include a quality starch (a whole grain) AND adequate protein (at least 12g protein from protein foods like dairy, eggs, chicken, etc) and you can find them at your local coffee shop.

Find below our Spectrum-approved breakfast picks for 400 calories or less at your local Starbucks. Note that all the items suggested can be purchased at Starbucks.

Perfect Oatmeal (no nuts, no dried fruit) + brown sugar topping or splenda + 1 banana OR 1 fresh fruit cup + 1 mini Liberte non-fat greek yogurt
Total: 380 kcal, 8g fibre, 16g protein

Spinach, Egg White & Feta Breakfast Wrap + 1 banana OR 1 fresh fruit cup
Total: 370 kcal, 10g fibre, 19g protein

Protein Bistro Box (Includes fruit, cheese, boiled egg, whole grain bread)
Total: 360 kcal, 5g fibre, 15g protein

Reduced-fat Turkey Bacon Breakfast Sandwich + 1 banana OR 1 fresh fruit cup
Total: 400 kcal, 7g fibre, 18g protein

They also did Tim Hortons so I wanted to share that with you as well!...

Welcome back to our Healthy Breakfast-on-the-go series. Last week, we provided you with 400 calorie breakfast ideas from Starbucks that all meet the Spectrum guidelines for breakfast. This week, we will do the same with Tim Horton’s. So scrap the last minute Tim Bits in favour of these Spectrum-approved breakfasts below. And remember, all the items suggested can be purchased at Tim Hortons!

Low-fat vanilla yogurt with berries + 1 Breakfast Sandwich (English muffin with egg white and cheese) Total: 380 kcal, 3g fibre, 17g protein

Low-fat strawberry yogurt with berries + Breakfast Sandwich (English muffin with hickory smoked ham, egg white and cheese) Total: 390 kcal, 3g fibre, 21g protein

1 Small plain Oatmeal + 1 low fat vanilla yogurt with berries + 1 medium cappuccino Total: 400 kcal, 8g fibre, 18g protein

1 English muffin + 1 peanut butter + 1 low fat strawberry yogurt with berries Total: 390 kcal, 3g fibre, 13g protein

*** These tips and all info is from spectrumNutrition and there great team of Registered Dietitians! Please check them out at www.spectrumnutrition.ca ***

Personal Note - These Guidelines are for the Average Female Breakfast! Most Women average about 400kcals for breakfast! The Average Male consumes from 500-600kcals at Breakfast and can add more to the meal!
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Member Comments About This Blog Post
    That's fantastic to know!! Thank you so much!
    1927 days ago
    Good options!
    1927 days ago
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