Breakfast – the most important meal of the day. But what if you have no time, running
late? Do you need to grab something as
you go out the door? Are there any
breakfast bars you should keep stocked in your pantry to “grab and go”? The October issue of Environmental Nutrition
reviewed numerous “Breakfast
in a Bar” for nutritional quality. I
take these bars with me for a quick “snack” during the day. Or when on a trip, if we are going to a late
lunch, I snack on one of these bars to get me to lunch time.
What to look for
when choosing a breakfast bar:
- Fiber – look for at least 3 grams of fiber.
- Protein – look for at least 4 grams of protein.
- Sugar – no more than 11 grams of sugar. Sugar has 4 calories a gram so 11 grams of sugar would be 44 calories.
- First ingredient: look for whole grain (e.g. oatmeal), fruit or nuts as the first ingredient. If 1st ingredient is sugar, skip it.
Healthy Breakfast
bars
- Healthy choices for breakfast bars can contribute fruit, whole grains, nuts or seeds to your day. If these are the first ingredients in the breakfast, you are adding nutrients to your day.
- Add some protein with the breakfast bar – some yogurt, a glass of milk. Protein has “staying power” and you won’t be as hungry later in the morning. Or, the article suggests spreading your breakfast bar with some nut butter: peanut butter, almond butter.
- Add some 100% juice – not a complete breakfast but a breakfast bar and juice will give you some quick energy and more nutrients than a bar alone.
Some Top Rated
Breakfast Bars (adapter from Breakfast
in a Bar, for a full list go to this link).
|
Calories
|
Total Fat (g)
|
Protein (g)
|
Carbs (g)
|
Sugars (g)
|
Fiber
(g)
|
|
|
Clif Bar Nut Butter Filled, Organic Banana
Choc., PB
|
230
|
10
|
7
|
27
|
11
|
3
|
|
Kind Breakfast Bars, Maple Cinnamon (2)
|
210
|
9
|
8
|
26
|
10
|
4
|
|
Kind Breakfast Bars, PB (2)
|
230
|
11
|
5
|
28
|
8
|
5
|
|
LaraBar Nut&Seed Crunchy Bar, Dark
Choc. Almond
|
200
|
15
|
5
|
13
|
7
|
4
|
|
LaraBar Nut& Seed Crunchy Bar, Almond
Cranberry
|
190
|
14
|
5
|
14
|
8
|
4
|
|
LaraBar Nut& Seed Crunchy Bar, Maple
Cinnamon
|
200
|
16
|
5
|
12
|
6
|
4
|
|
Nature
Valley Biscuits, Honey (4)
|
230
|
9
|
4
|
34
|
11
|
4
|
|
Nature
Valley Biscuits, Lemon Poppy Seed
|
230
|
9
|
4
|
33
|
10
|
4
|
Not in the mood for a
bar? Quaker has a number of grab and
go choices that you can eat for breakfast, as a snack or before you work out
for an energy boost. The first
ingredients of the Quaker Breakfast
Square, Peanut Butter flavor is whole grain rolled oats, and peanut
spread. There is no high fructose corn
syrup and each square provides 23 grams of whole grains per serving. So, a good way to add some whole grains to
your day. The Baked Apple Cinnamon has
a little more sugar and less protein but would contribute whole grains to your
day. So many Americans are lacking whole
grains, this would be a way towards the goal of half your grains should be
whole grains. And a good way to add some
fiber to your day.
|
Breakfast “Grab and
Go” from Quaker
|
Calories
|
Total Fat (g)
|
Protein (g)
|
Carbs (g)
|
Sugars (g)
|
Fiber (g)
|
|
250
|
10
|
6
|
35
|
11
|
6
|
|
|
210
|
4.5
|
3
|
41
|
13
|
5
|
No time for a real breakfast, then stock your pantry with
some breakfast bars or breakfast squares.
Want to bring healthier snack to work and avoid the 3 PM vending machine
blues? Bring one of these bars/squares
with you. Need a snack before a game
after school? Buy some 100% juice and
eat one of these bars for a healthier snack.
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