How to Make Healthy Breakfast Choices While Eating Out

Many retirees eat out for breakfast daily as a social activity, but making the right food choices for general health, wellness and weight maintenance can be difficult. The portion sizes while eating out can quickly cause weight gain, especially if you are sedentary for a significant part of the rest of the day. Here is a question from a friend who has been eating breakfast at restaurants more:

Stew, I have started taking my Dad to his favorite breakfast place since he can no longer drive. It is a diner-type restaurant with eggs, bacon, sausages, and the like. What do you recommend as a healthy option for me? With this new habit, I am trying to keep my bloodwork healthy and not gain weight. Thanks Saul.

Saul, I understand. Since my father lost the ability to drive, I have been doing the same with him for the past year. I have tried many options on the menu, from build-your-own omelets to oatmeal, and even just hanging out and drinking water while he eats. My latest go-to meal choice has been oatmeal with blueberries, which is filling, lower in calories and perhaps helpful with blood screening numbers with my annual medical checkup.

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If I choose oatmeal, I will add a protein source when I get home such as protein bars, a shake or a piece of meat left over from a previous meal. Here are some fun facts about oatmeal, besides it feeling great going down on a cold winter morning:

Oatmeal offers numerous benefits, including:

• Improved heart health (lower cholesterol, blood pressure)
• Stable blood sugar (the fiber assists with blood-sugar absorption and helps with Type 2 diabetes)
• Weight management (very filling and lower in calories)
• Since it is high in fiber, it improves digestion (helps with gut health and prevents constipation)
• Rich in antioxidants (protects cells from damage, especially if you add blueberries or other fruit)
• Provide essential vitamins and minerals

I have created a habit of oatmeal, so I now make it at home on days we cannot make it to his favorite restaurant. I was always sluggish when I ate large eggs, bacon and hash browns, and I discovered oatmeal with blueberries to be my new favorite breakfast. The added blueberries were the difference maker for me, as the benefits are significant.

Here's a breakdown of the additional benefits of blueberries:

• They are rich in antioxidants, which may improve memory and cognitive function.
• They improve heart health. They can help reduce the risk of heart disease by lowering blood pressure and improving blood vessel function.
• They add more antioxidants that can protect your body from damage caused by aging and stress.
• Blueberries add more fiber to your oatmeal and essential vitamins such as vitamins C and K, which are necessary for the immune system and bone health.

A typical serving of oatmeal contains about five grams of protein; however, if you are looking for two or more times the protein power, you can find protein-packed oatmeal in brands such as Kodiak Oatmeal and Quaker Oats Protein.

Now, the goal is to get my dad to try some oatmeal on occasion to help him with some of the issues people have with general health and wellness in their 80s. Enhance your food choices to create nutritious options with various health benefits. It’s important to nurture both your mind and body. Visit Military.com’s Fitness Section to discover the significance of eating well and engaging in fitness training.

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