SIMPLY HEALTHY

Melissa Moore, R.D., L.D. is a registered dietitian at the Cotton- O'Neil Heart Center, a division of Stormont-Vail HealthCare. Melissa teaches three free Heart Healthy Cooking classes per month to help people develop more healthy eating habits. Call Health Connections at (785) 354-5225. Her column runs the first and third Wednesday in The Capital-Journal.

A healthy breakfast is the most important meal of the day. I am sure you remember your mom telling you this more than once as you were growing up.

Dietitians have always known breakfast provides the energy needed to start your day in a healthy way. It is the first chance the body has to refuel glucose levels after 8 to 12 hours without a meal.

Good reasons to eat breakfast:

- Breakfast skippers often feel tired or irritable in the morning.

- Eating breakfast is a good tool for managing your weight.

- Breakfast eaters are less likely to overeat later in the day and tend to eat less fat at lunch and dinner.

Studies have shown that eating 1 1/2 cups of cooked oatmeal every day, while following a low-fat, low-cholesterol diet and getting regular exercise can reduce blood cholesterol levels, which may help reduce the risk of developing heart disease and diabetes.

Try this fruit-filled oatmeal and make breakfast a regular start to your morning.

Fruity Oatmeal

2 cups water

1/4 teaspoon salt

1 cup rolled oats

1 cup chopped peeled peaches or chopped apple

1/4 cup raisins or snipped pitted whole dates

1/8 teaspoon ground cinnamon

1/2 cup fat-free milk

In a medium saucepan, bring water and salt to boiling. Stir in oats, peaches or apple, raisins or dates and cinnamon. Reduce heat and simmer, uncovered, for 5 minutes, stirring occasionally. Remove from heat. Cover and let stand for 2 minutes.

Divide oat mixture among 4 bowls. Pour 2 tablespoons milk over each serving.

Makes 4 servings.

Nutritional analysis per serving: Calories, 133; fat, 1 grams; saturated fat, 0 grams; sodium, 151 milligrams; carbohydrates, 27 grams; protein, 5 grams, cholesterol, 0 milligrams, fiber 3.8 grams.

Copyright 2005
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