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Q: What are some high-fiber breakfast ideas?

Posted September 18, 2013 in Advice Column, Ankeny

A: Do you have a hard time getting the recommended 25 – 38g of fiber per day?  If so, stocking the pantry with high-fiber breakfast foods will give you a head start in fulfilling your fiber needs for the day. Here are some tasty high-fiber breakfast ideas the family will be sure to love:

Fruit and nutty oatmeal. Make your favorite oatmeal with nonfat or low-fat milk. Top it with a tablespoon of dried fruits and unsalted chopped nuts. Dried fruits with the most fiber are apricots, dates, plums and raisins. Add chia or flax seeds for more fiber. 336 calories and 6 g fiber.

Chunky Monkey English muffin. Top a whole wheat English muffin with a tablespoon of chunky peanut butter. Add sliced banana and top with raisins. 303 calories and 8 g fiber.

Whole wheat blueberry pancakes or waffles. Substitute whole wheat flour in your favorite pancake or waffle batter, then toss in fresh or frozen blueberries. 234 calories and 5 g fiber.

Veggie scramble and whole grain toast. Scramble an egg, and toss in a handful of spinach leaves or broccoli. Toast a slice of whole grain bread to serve with it. 234 calories and 6 g fiber.

Blackberry yogurt breakfast parfait. Layer blackberries and low-fat vanilla yogurt and top with a tablespoon of granola. 272 calories and 6 g fiber.

Breakfast bean burrito. Scramble one egg, toss in ¼ cup black beans and place in the center of a warmed 5-inch whole grain tortilla. Top with a tablespoon of salsa. 253 calories and 7 g fiber.

This information is not intended as medical advice. Please consult a medical professional for individual advice.

Information provided by Jenny Norgaard, RD, LD, registered dietitian, Ankeny Hy-Vee, jnorgaard@hy-vee.com, 515-964-0900.





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