by Idahoskyewriter

Created on: August 19, 2009

GRAPE SMOOTHIE

(Grapes are high in vitamin C and potassium. The skins contain reseratrol, the healthy substance found red wine.)

2 cups seedless red grapes

1 cup plain nonfat yogurt

1 cup 2% reduced-fat milk

1 to 2 tablespoons sugar

1. Combine grapes, yogurt, milk and sugar in blender. Cover and blend until smooth. Serves 3.

Per serving: 130 calories; 2 g. fat; 10 mg. cholesterol; 6 g. protein; 24 g. carbohydrates; 0 g. fiber; 85 mg. sodium.

Grape Smoothies are perfect for a breakfast on the run.

PROTEIN POWER

(Protein promotes satiety helping adults with weight loss and kids with better concentration in school. Add these to your breakfast.)

Hard-boiled egg: 78 calories, 6.5 g. protein.

Low-fat cheese: 1.5 ounces-74 calories, 10 g. protein.

Peanut butter: 2 tablespoons-188 calories, 8 g. protein.

Low-fat yogurt: 8 ounces-234 calories, 9 g. protein.

Canadian bacon: 1 ounce-56 calories, 9.5 g. protein.

WAFFLE SANDWICH

(Add a scrambled egg for more protein.)

2 whole-grain toaster waffles

1 slice low-fat Swiss cheese

1 slice Canadian bacon

1. Toast waffles. While hot, layer cheese and Canadian bacon on one waffle. Top with remaining waffle. Cut in half. Serves 2.

Per serving: 150 calories; 6.5 g. fat; 25 mg. cholesterol; 9.5 g. protein; 15 g. carbohydrates; 1.5 g. fiber; 500 mg. sodium.

Children will love the Grape Smoothie and the Waffle Sandwich. They are perfect for a breakfast on the go when they wake up late and are running late. So grab perfect drink and sandwich for a nutritious meal-on-the-go. It will provide the necessary nutrients needed for adults and children to get through the day. Don't leave the house without grabbing for the grape smoothie and cheese and bacon waffle sandwich. Go ahead and add a hard-boiled egg for more protein or smear peanut butter for a more tastier treat. Enjoy!

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