Pandemic or not, breakfast continues to be the most important meal of the day. With additional time at tow, you can be more creative in preparing your breakfast. Tracy Lockwood Beckerman, a registered dietitian, gives us some tips on some high fiber breakfast that we can have during these quarantine times.
Oats are very rich in fiber. It is also effortless to find, affordable, and you can make a lot of different variations. You can have up to 4 grams per cooked cup and what will make you feel full.
You can add some berries, greek yogurt, fruits, almonds, or even an egg. For some oatmeal recipes, you can check these 5 oat Recipes under 250 calories.
Another versatile high fiber dish is the pasta. It is rich with Selenium, Magnesium, Fiber, Iron, and B Vitamins. There are also different pasta variations that you can choose from starting with the classics like spaghetti, carbonara, or pesto.
But feel free to experiment on other ingredients that you think will make your pasta more fulfilling for you. You can also add vegetables for a more nutritious pasta dish.
Indeed, there are a lot of pastabilities!
If you have no access to fresh produce, frozen produce gives you the same amount of nutrients. Your frozen berries can provide you with fiber, and Vitamin C. Frozen fish is rich with Omega 3 and protein while your frozen leafy greens give you folate.
And a Tracy Tip? There should be three colors on your plate for every meal.
Another kitchen staple is your whole grains. Brown rice, for instance, is rich in protein and fiber and is known to lower cholesterol.
Quinoa also has all nine essential amino acids.
The best thing about grains is that you can also combine them with different vegetables available in your fridge.
It pays to take care of your body during these unprecedented times. Don’t be too hard on yourself and listen to your body – eat what you want to eat and choose whatever works for your organization. Do not deprive your body but maintain healthy portions as well.