Is this a healthy breakfast? What Can i add, or take away?!


Question: Is this a healthy breakfast? What Can i add, or take away?
I had 2 slices of whole wheat toast with peanut butter on one, and a tsp butter on the other (: Than i hada glass of juice ( I would have milk, but im somewhat lactose intollerant) and im going to eat a clemintine. What can i add or take away? I know juice is bad and all, but i drink a small glass everyday because it gives me 100% Of my vitamin C. I eat plenty of fruits and veggies too, dont worry :P

Answers:

I would use a more nutritious nut butter than peanut- it only has 2% iron in 2 tbsp, whereas almond butter has 8% calcium, 8% iron, and the same amount of calories and healthy fats. If you go to a Trader Joe's, their almond-flaxseed butter is addicting (no, the flaxseed doesn't make it taste weird).

Also regarding the peanut butter, try to get a natural kind without added sugar or hydrogenated oils.
The part about hydrogenated-oil-free goes for any margarine, too.

If you eat plenty of fruits and veggies every day, then I don't really see why you would need the juice. It would give you a blood sugar spike, which isn't worth it for a vitamin you'd already get a ton of. A large banana, a clementine, and a cup fo broccoli alone gives you ~130% of Vitamin C. Basically, its a con, for a pro you've already got covered.
If you do want juice, I'd say get orange juice fortified with calcium, because if you are lactose-intolerant that could be a problem.
Other drink options are tea, plant milks, and lactose-free milk.

I love clementines too :) I think they must only sell them in certain areas- some of my relatives had never even heard of them- and I didn't ever see one until I was like 9!

Good job on the whole wheat bread, healthy fats, and fruit!



I would replace the butter on the second slice with more peanut butter. Butter is really just fat, and doesn't provide the protein that PB provides, plus PB is a healthier fat. If you don't like PB that much, you can try almond butter or cashew butter. I also like sprinkling ground flax seeds on my toast, or mix it in with a nut butter before I spread it on the toast. It adds a great flavor and texture, plus provides some healthy omega-3's.

Although squeezing in two servings of fruit at breakfast is a great idea, I would maybe have one citrus and one that was some other fruit (like an apple, pear, banana, strawberries, or blueberries), and not two citruses, just to get more variety in your breakfast.

If you drink pure 100% juice that is not watered down and has no added sugar, it's fine to go ahead and have some. Obviously you don't want to overdo it, but you might be able to get away with drinking more of it than you realize.



I have two suggestions: If you are lactose intolerant, you may want to use something other than butter. Hummus is really good on toast, or you could make a pb&j on toast. The only other thing is to make sure that your juice and peanut butter aren't full of added sugar. Other than that, it's a healthy breakfast. A little light for my tastes, but to each his own.

PS: Just so you and your mom know, whole grains provide protein. :) If you don't like peanut butter, you don't have to use it. But when you mix whole grains and legumes (peanuts) you get all the essential amino acids at once, so it's a good thing to have.



Juice has a ton of sugar plus calories. pb has lots of calories and deff. take off the butter.



take away the butter, and juice isn't too bad, way better than milk.



If you get plenty of other fruits and veg throughout the day, vitamin c is the least of your concerns. Scurvy (vitamin c deficiency) is almost unheard of in most highly developed areas of the world. It's readily available in abundance in lots of other vegetation (including your Clementine). I'd go with soy or some other type of b12 and vit d fortified milk instead. These are much harder vitamins to get if you are vegan or vegetarian without supplementation, and most fortified soymilk will provide you with your daily amount of b12 in just one cup. Vitamin d can be synthesized by the body, however most of us don't get enough sunlight during the day to get our daily recommended amount. And now research is pointing to the fact that we probably actually need more Vit D than the daily recommended amount. It you still want your fruit fix, go with a smoothie containing some soymilk, your fruit of choice, a handful of spinach(you'll never taste it at all and it adds a lot of nutrition), and a teaspoon of ground flax seed. Cut your toast to just the one slice with peanut butter ( you know that the butter is just bad fat anyway, not the healthy kind). Or if you wanna make it a quick one glass meal, add a quarter cup of oatmeal and a tablespoon of peanut butter to the smoothie and get rid of the toast altogether.

And just to be clear on fats, the PB has a lot of fat (over half of its calories coming from fat) in addition to many other nutrients and phytonutrients. It will amply supply your fat needs without having to resort to adding fats to your diet such as butter that prove little or no other nutritional value. In general, there is little need to add fat to ones diet in the way of refined oils or butter/margarine as there is fat present in all foods, and most people, including vegetarians and vegans largely overconsume fat, even if they aren't getting most of their fat calories from "bad" (processed, refined, high-sodium, high- fat, or high-sugar foods such as cookies, cakes, fried foods, anything that comes ready to whip up out of a box or in any other way premade).

Current studies in diet and nutrition, books such as The China Study



natural fruit juice is great u should be drinking lots of it and i think all that butter is a bit much not only the actual butter but in the peanut butter too and i dont know what a clementin is but if it has butter then not too good of an idea lol




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