Eat at least one dark and one orange veggie eat day.
- Go for broccoli, romaine lettuce or spinach
- Go for carrots, sweet potatoes or winter squash
Make at least 1/2 your grains whole grains each day.
- Eat barley, brown rice, oats, quinoa or wild rice
- Enjoy whole grain breads, oatmeal or whole wheat pasta's
Drink skim, 1% or 2% each day
- Have 2 cups a day and go for the skim milk when possible
- Drink fortified soy beverages if you don't drink milk
Easy Flax Breakfast Pudding!
This "pudding" can be put together in the microwave in 3-4 minutes. You can add berries or other "mix-ins" - see suggestions below. The flax gives it lots of fiber and good fat, plus a nice nutty flavor.
Ingredients:
1/4 cup flax seed meal
1/4 cup water (some of the liquid can be sugar-free syrup, if desired)
1 egg
Sugar substitute to taste
Mixins as desired (see below)
Preparation:
Mix flax meal, egg, and water in a microwave-safe bowl. Microwave on high for about 45 seconds. Move the cooked part of the pudding towards the center of the bowl and add any mix-ins you want. Microwave for about 45-60 more seconds, depending on mix-ins (frozen fruit will need even longer cooking, as it will cool down the pudding). Stir and eat.
Possible Additions:
Fresh or frozen berries or other fruit
Unsweetened coconut
Peanut butter or other nut butters
Jams
Chopped nuts
I hope these tips can aid you in whatever your health and fitness goals are.
Always remember to eat a little less, work a little harder and enjoy life the most! Arran
