- Oatmeal with walnuts, chia or ground flax seeds, nut butter, dark-skinned berries (blueberries, blackberries, cherries, etc) and cinnamon. To save time, look up recipes for crockpot oatmeal so you can make it in bulk.
- Organic eggs with vegetables, 1/4 avocado, and a piece of fruit.
- Smoothies. Consider adding protein powder, dark-skinned berries, frozen kale, frozen beets, flax/chia, pumpkin puree, coconut oil or avocado, cinnamon, nut butter, oats, cacao powder, vanilla extract.
- Chia pudding. Look up recipes to find one that appeals to you.
For individualized diet recommendations to reach your health goals and prevent chronic diseases such as diabetes, metabolic syndrome, and heart disease, contact Dr. Kristina Roberts, naturopathic doctor at Lokahi Health Center in Kona, at 808-329-2114.