July 1, 2009 Tips: Healthy breakfast foods Play video

(NECN) - They say it is the most important meal of the day, but not all breakfast foods are created equal.

Joining NECN to separate the energy boosters from the sugary traps is nutrition consultant and registered dietitian Lyn Schwartz.

1. Egg sandwiches

Choose Jimmy Dean D-Lights

Not Aunt Jemima, made on a biscuit (made with shortening, butter)

Make at home on English muffin, with egg whites, light cheese or ham

Health Breakfast sandwich fillings:

Ham or Canadian bacon Bread, English muffin, thin muffin Egg whites or egg substitute Light cheese or no cheese

2. Sausage links

Try veggie instead of turkey links (turkey better than regular sausage links)

Benefits of soy – none of the bad stuff – like sat fat, trans fat, cholesterol, with many health benefits, such as reduce heart disease and cancer risk; and reduce menopausal symptoms

Benefits of Veggie Sausage:

Very Low Saturated Fat No Cholesterol Made with Heart-Healthy Soy Includes Fiber

3. Different cereal bars (bad, better, best)

NC cereal bar – add protein

Luna and Odwala, TLC peanut peanut butter, trail mix

Lower sugar – less than 10 grams, fruit juice sweetened; not with sugar, high fructose corn syrup, honey, etc

High protein – 6 g or more

High fiber – 3 g or more

Healthier Cereal Bars:

Sweetened with fruit OR < 6 grams sugar > 5 grams protein > 2-3 grams

Cereals

Look for low sugar (5 g or less) and high fiber

e.g. cheerios, kix, lower sugar kashi cereals, shredded wheat or choose a lower fiber cereal – e.g. crispix, corn flakes, special k, etc. – and add fiber to it, e.g. flax seeds or walnuts

Oatmeal even better because low sugar and high fiber

Healthy Cereals:

Less than 5 grams of sugar (Unless sweetened with real fruit)

At least 2-3 grams of fiber Add fruit, walnuts, flax seeds for extra fiber and protein