I know the summer is a great time to enjoy the holiday parties and festivities, but I still want to be mindful of eating balanced and not in excess. What can I do to not go too crazy with food this Fourth of July?
Pies, fries and Fourth of July? All holidays seemed to revolve around food — but not to worry. Just because food seems to be the focal point of holidays doesn’t mean you can’t splurge in a healthy way. Starting your day off with a well-balanced breakfast is a sure way to reduce overeating later.
We’ve all heard that breakfast is the most important meal of the day. Some people skip breakfast because they simply are not hungry; others just don’t have the time. Breakfast simply means “break-the-fast.” Your body tends to burn fewer calories as you sleep. Burn more calories and jump-start your metabolism by eating breakfast before all your 4th of July barbecues. Finding the right balance to control blood sugar levels and cravings is key.
Breakfast can be high in saturated fats and sugar if you don’t choose wisely. Try to avoid foods like pastries, high-fat meats and sugary cereals. Most likely these options will taste great in the moment, but will leave you unsatisfied later. Aim to fill your plate with fiber, protein and healthy fats to ensure fullness and energy to last. Include fiber-filled foods like whole fruits and whole grains. Choose lean proteins like nonfat Greek yogurt, chicken/turkey bacon and eggs. Balance your plate with healthy fats by adding chia seeds, flax seeds or avocadoes.
American Flag Parfaits hit the mark of a healthy balanced breakfast to start your holiday off right. Chia seeds really steal the show in this recipe. Chia seeds are full of lean protein, soluble fiber and heart-healthy fats for a winning combination. Our bodies do not make the omega-3 fats found in chia seeds, so we must get them from food. Greek yogurt has about double the amount of protein compared to regular yogurt. The protein in Greek yogurt is going to be a key nutrient helping you feel full longer to satisfy cravings later. Finally, the fruit incorporates healthy carbohydrates and fiber to help give you energy throughout your day. Try this recipe to start your holiday off in the land of the free because of the brave.
American Flag Parfaits
Serves 1
All you need:
- 1 (5.3 oz.) vanilla Greek yogurt
- 2 tbsp chia seeds
- 2 tsp honey (optional)
- 1¼ cups sliced strawberries
- 2 tbsp blueberries
All you do:
- Combine yogurt, chia seeds and honey in a small bowl, mixing to combine. Allow to stand at room temperature for 5 minutes.
- Place a layer of sliced strawberries at the bottom of a glass pint jar. Add a layer of chia seed pudding; repeat layers once.
- After the second layer of chia seed pudding, add half of the blueberries on one side of the jar and fill the other half with sliced strawberries. Top with chia seed pudding and repeat with remaining blueberries and strawberries.
The information is not intended as medical advice. Please consult a medical professional for individual advice. Have a question for your Hy-Vee Dietitian? Contact Jenn at jblaser@hy-vee.com or call her at 515-223-4597. Your question will be answered and may be featured with your permission.
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