12 • THE UNIVERSITY DAILY KANSAN
FOOD
THURSDAY, MARCH 13, 2003
Healthy breakfasts aid weight loss
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EATTHIS
Christina DiGiacomo cdigiacomo@kansan.com
I never eat breakfast. When I am actually awake for the acceptable time for breakfast, I want my one secret food indulgence: a sausage egg McMuffin from McDonald's. According to the company's Web site, this morning delight has 450 calories and 28 grams of fat.
With appealing breakfast sandwiches, sometimes items like cereal don't seem alluring. Although a growing number of studies show that breakfast — especially a cereal breakfast — is associated with skinnier waistlines and better weight control, it doesn't mean that Corn Flakes and Grape-Nuts are the only options to the morning diet.
Nutritionist Elizabeth Somer, special guest on NBC's Today Show, said morning meals should have significant amounts of carbohydrates and proteins.
"That could be scrambled eggs or an egg substitute," she said. "It could be low-fat milk or cheese or yogurt. And then at least one to three high-quality carbs, which would be the whole-grain waffle or the whole-grain toast."
These morning rudiments provide essential energy throughout the day and help keep off the weight.
The National Weight Control Registry at the University of Pittsburgh found that
people maintain weight loss by following basic habits, such as eating breakfast.
The next time you're up early, eat a cup of strawberry yogurt with granola and a glass of skim milk.
In a hurry for class? Grab an apple or orange and bring it to school. Whatever the decision is for breakfast, perhaps the 800-calorie sub you crave at 2 a.m. will shrink to a 300-calorie bagel with light cream cheese at sunrise. Whatever your secret morning indulgence, go for it in a healthier manner.
Healthy Bacon & Egg McMuffin Sandwich
Serve with a glass of fresh-squeezed
orange juice!
Ingredients:
1. 1/2 cups fat-free, cholesterol-free egg product
1/4 cup skim milk
1/4 teaspoon pepper
4 turkey bacon slices
4 English muffins, whole-wheat, split and toasted
1/2 cup shredded reduced-fat cheddar cheese
(2 ounces)
1 teaspoon Paprika, if desired Directions:
1. Preheat oven to 250 degrees.
2. Mix egg product, milk and pepper. Set aside.
3. Spray 10-inch non-stick skillet with cooking spray; heat over medium heat. Cook bacon in skillet for 5-10 minutes or as directed on package. Cut in half, set onto a plate and place in oven to keep warm. In the same pan, wipe out any grease and set aside. Pour egg mixture into skillet. As mixture begins to set on bottom and side, gently lift cooked portions with spatula so that thin, uncooked portion can flow to bottom. Avoid constant stirring. Cook about three minutes or until eggs are thickened throughout but still moist.
Nutrition Facts 4 servings
Amount Per Serving
Calories 169 Calories from Fat 48.1%
% Daily Value
Total Fat 9g 14%
Saturated Fat5g 23%
Cholesterol 32mg 11%
Sodium 567mg 24%
Dietary Fiber: trace 0%
Total Carbohydrate 5g 2%
Protein 16g 33%
Vitamin A 41% Vitamin C 1%
Calcium 15% Iron 9%
Remove from heat.
4. Sprinkle cheese over egg mixture.
Cover pan and allow cheese to melt. Cut egg mixture in half and then halve again to make four sections. Place egg mixture over English muffin halves, top with bacon and sprinkle with paprika. Then top other muffin half and serve.
DiGiacomo is an Apple Valley, Minn., senior in communication studies. She studied at Dante Alighieri cooking school in Florence, Italy.
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