Eating Fabulous

Breakfast Tip #2: Heart-Healthy with Nuts, Fruits, and Fiber

by ruth on January 30th, 2008

This is the second of a series of blog posts on healthy breakfast ideas from Elizabeth Ward, who already shared with us easy solutions to squeeze in breakfast. Elizabeth Ward, M.S., RD is a multi-published nutrition consultant. Her latest book is The Pocket Idiot’s Guide to the New Food Pyramids (Alpha Books, 2006).

Breakfast Idea #2: Combine a packet of plain instant oatmeal prepared with low fat milk in the microwave with 1/4 cup raisins and 1/4 cup slivered almonds or chopped walnuts stirred in. Round the meal out with 8 ounces 100% orange juice.

Health Benefits:

• Oatmeal helps keep blood cholesterol levels under control, heading off heart disease. One packet provides one of the three minimum servings of whole grains for kids and adults, as recommended by the food pyramid.
• Oatmeal is also fortified with iron, needed to carry oxygen to every cell in your body.
• The vitamin C in orange juice enhances the body’s absorption of iron from the oatmeal. Orange juice is also rich in magnesium.
• The raisins and orange juice provide two servings from the Fruit Group in the food pyramid.
• All nuts supply heart-healthy fat, but almonds also pack magnesium, necessary for normal heart rhythm and muscle function.

For more information, visit Florida Juice.

Photo Credit: Roswitha Schacht

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POSTED IN: Food Talk, ~Cardiovascular Health, ~Fruit and Vegetables, ~Nuts