• Shredded wheat
• Whole-grain cereals low in sugar
• Whole-grain toast
Whole grain foods are the best base for a healthful breakfast. Oats contain soluble fiber which helps lower cholesterol. They even have an approved health claim allowed on food labels by the FDA. MyPlate and Dietary Guidelines call for at least 3 one-ounce servings of whole grains each day.
• Fresh vegetables in season: broccoli, mushrooms, tomatoes, spinach
Vegetables can be a part of breakfast, too. Put them in egg white omelettes or make a breakfast burrito with low-fat refried beans and tomatoes.
• Whole fruit: bananas, oranges, berries, melons
• Dried fruit
• Frozen or canned (without added sugar)
• 100% fruit juice
Fruit is an important element of any heart healthy diet. MyPlate calls for at least 2 cups of fruit each day — get started with breakfast!!
• Lowfat light yogurt
• Skim milk
• Fortified soy milk
Dairy foods were an important element in the DASH diet. MyPlate calls for 3 cups of milk or milk equivalent foods each day. Make sure you pick ones that are fat-free to avoid artery-clogging saturated fat.
• Egg whites
• Nuts and nut butters
• Lean breakfast meats (beware of sodium)
FMI visit choosemyplate.gov
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Art, holds a master’s degree in Food Business from the Culinary Institute of America, 2 art certificates from UC Berkeley Extension, and runs a food photography studio where her love is creating fun recipes.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.