Trade Your Biscuit for Berries

Good morning! Rather, good afternoon. I stayed up late last night.

I only just recently discovered how delightful blueberries are when added to hot oatmeal. Our typical southern breakfast of biscuits and gravy, bacon, sausage, eggs and grits is wonderful…don’t get me wrong. But it’s also laden with fat and calories. Our mornings are an opportunity to start our day off right and feeling like a slug just won’t cut it. As I again quote my dear friend Allison, “There are everyday foods and there are every now and then foods”, I remind you that we should be eating more heart healthy foods in the morning and all day for that matter. Below is the nutrient content of the above mentioned breakfast. Keep in mind that the recommended fat intake per day is 50 grams from unsaturated sources and the recommended fiber intake per day is 25 grams. Fiber is not calculated but we’ll pretend this meal provides 1-2 grams (unless your biscuit is whole wheat). And for those of you on a diet, you’ve just consumed almost half of your daily calories. Add juice, milk, or regular soda to that and you are easily knocking on 1000 calories.

Now, I’m not bringing this up because I want those of you who eat this type of breakfast to feel guilty. As I’ve said before, I’m human and you’re human. We’re going to eat foods like this but I think if you can will-power yourself to eating healthily most days, then you deserve to splurge every now and then.

Nutrient Total
Calories 739.44
Pro (g) 24.79
Fat (g) 44.37
Carb (g) 57.07
Na (mg) 1961.36
satF (g) 19.12
Chol (mg) 351.43

Subsitute your high fat/high calorie breakfast for 1/2 cup oatmeal (measured dry) with 15 blueberries. I like to sweeten mine with a 1 tablespoon of agave nectar and 1 tablespoon of Promise margarine. This breakfast provides around 400 calories, 11 grams of fat and at least 7 grams of fiber. You can definitely use sugar subsitute and less to no margarine or butter to further reduce your calories and fat intake.

Have a wonderful Sunday!

D

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