Healthy Recipe—Oatmeal Pecan Waffles (or Pancakes)
Take that favorite breakfast up a notch. Garnish with fruit for a very healthy start to the day. Ingredients For the waffles:1 cup whole wheat flour½ cup quick cooking oats2 teaspoons of baking powder1 teaspoon of sugar¼ cup chopped unsalted pecans2 large eggs, separated (for pancakes, see note)1½ cup fat-free (skim) milk1 tablespoon of vegetable […]

Oatmeal wafflesTake that favorite breakfast up a notch. Garnish with fruit for a very healthy start to the day.


For the waffles:
1 cup whole wheat flour
½ cup quick cooking oats
2 teaspoons of baking powder
1 teaspoon of sugar
¼ cup chopped unsalted pecans
2 large eggs, separated (for pancakes, see note)
1½ cup fat-free (skim) milk
1 tablespoon of vegetable oil

To garnish the fruit:
2 cups fresh strawberries, rinsed, stems removed and halved (or substitute for frozen, thawed strawberries)
1 cup rinsed fresh blackberries (or a substitute for frozen, thawed blackberries)
1 cup fresh blueberries, rinsed (or a frozen blueberry substitute, thawed)
1 teaspoon of powdered sugar


Preheat the waffle iron. Combine flour, oats, baking powder, sugar and pecans in a large bowl. Combine the egg yolks, milk and vegetable oil in another bowl and mix well. Add the liquid mixture to the dry ingredients and mix. Do not over mix; the mixture should be a little lumpy.

Whisk egg whites to medium peaks. Gently fold the egg whites into the batter (for pancakes, see note below). Pour the batter into a preheated waffle iron and bake until the waffle iron indicator shows it's ready or steam stops coming out of the iron. A waffle is perfect when it is crisp and nicely browned on the outside with a moist, light, airy and fluffy inside.

Add fresh fruit and a thin layer of powdered sugar to each waffle and serve.

Note: For pancakes, do not separate the eggs. Mix the whole eggs with the milk and oil.

nutritional information

4 servings (1 serving = 3 small (2 inches) or 1 large waffle or pancake (6 inches))

• 340 calories
• 11 g of fat
• 2 g of saturated fat
• 331 g of sodium
• 50 g of carbohydrates
• 9 g of fiber
• 14 g of protein

Courtesy of the National Heart, Lung, and Blood Institute

Recipes are created and endorsed by Mary Lindsey Jackson, RN, LDN, Clinical Nutritionist Educator for Weight Management on Mission.

To begin your life-changing journey at Mission Weight Management, call 828-213-4100 or visit

Having a baby is an exciting time that often inspires women to make healthier lifestyle choices and, if needed, work toward a healthy body weight. Here you’ll find tips on how to improve your eating and physical activity habits while you’re pregnant and after your baby is born.

These tips can also be useful if you’re not pregnant but are thinking about having a baby ! By making changes now, you can get used to new lifestyle habits. You’ll give your baby the best possible start on life and be a healthy example to your family for a lifetime.

Gaining an appropriate amount of weight during pregnancy helps your baby grow to a saine size. But gaining too much or too little weight may lead to serious health problems for you and your baby.

Talk to your health care professional about how much weight gain is appropriate for you. Work with him or her to set goals for your weight gain. Take into account your age, weight, and health. Track your weight at home or when you visit your health care professional. Don’t try to lose weight if you’re pregnant. Your baby needs to be exposed to saine foods and low-calorie beverages ( particularly water ) to grow properly. Some women may lose a small amount of weight at the start of pregnancy. Speak to your health care professional if this happens to you.

Consuming healthy foods and low-calorie beverages, particularly water, and the appropriate number of calories may help you and your baby gain the proper amount of weight. How much food and how many kcal you need depends on things such as your weight before pregnancy, your age, and how quickly you gain weight. If you’re at a healthy weight, the Centers for Disease Control and Prevention ( CDC ) External link says you need no extra calories in your first trimester, about 340 extra calories a day in your deuxième trimester, and about 450 extra kcal a day in your third trimester. 1 You also may not need extra kcal during the terminal weeks of pregnancy.

Check with your health care professional about your weight gain. If you’re not gaining the weight you need, he or she may advise you to take in more kcal. If you’re gaining too much weight, you may need to cut down on kcal. Each woman’s needs are different. Your needs also depend on whether you were underweight, overweight, or had obesity before you became pregnant, or if you’re having more than one baby.

Does your eating plan measure up ? How can you improve your habits ? Try consuming fruit like berries or a banana with hot or cold cereal for breakfast; a salad with beans or tofu or other non-meat protein for lunch; and a lean serving of meat, chicken, turkey, or fish and steamed vegetables for dinner. Think about new, healthful foods and beverages you can try. Write down your ideas and share them with your health care professional.

A vegetarian eating plan during pregnancy can be saine. Consider the quality of your eating plan and talk to your health care professional to make sure you’re getting enough calcium, iron, protein, vitamin B12, vitamin D, and other needed nutrients. Your health care professional may also tell you to take vitamins and minerals that will help you meet your needs.

Yes. During pregnancy, you need more vitamins and minerals such as folate, iron, and calcium. Getting the appropriate amount of folate is very important. Folate, a B vitamin also known as folic acid, may help prevent birth defects. Before pregnancy, you need 400 mcg per day from supplements or fortified foods, in addition to the folate you get naturally from foods and beverages. During pregnancy, you need 600 mcg. While breastfeeding, you need 500 mcg of folate per day. 2 Foods high in folate include orange juice, strawberries, spinach, broccoli, beans, fortified breads, and fortified low-sugar breakfast cereals. These foods may even provide 100% of the daily value of folic acid per serving.

Most health care professionals tell women who are pregnant to take a prenatal vitamin every day and consume saine foods, snacks, and beverages. Ask your doctor about what you should take. What other new vêtements may help my weight gain ? Pregnancy can create some new food, beverage, and eating concerns. Meet the needs of your body and be more comfortable with these tips. Check with your health care professional with any concerns.

Eat breakfast every day. If you feel sick to your stomach in the morning, try dry whole-wheat toast or whole-grain crackers when you first wake up. Eat them even before you get out of bed. Eat the rest of your breakfast ( fruit, oatmeal, hot or cold cereal, or other foods ) later in the morning.

Eat high-fiber foods. Eating high-fiber foods, drinking water, and getting daily physical activity may help prevent constipation. Try to eat whole-grain cereals, brown rice, vegetables, fruits, and beans.

If you have heartburn, eat small meals spread throughout the day. Try to eat slowly and avoid spicy and fatty foods ( such as hot peppers or fried chicken ). Have drinks between meals instead of with meals. Don’t lie down soon after eating.

Certain foods and drinks can harm your baby if you have them while you’re pregnant. Here’s a list of items you should avoid.

If you were physically réactive before you became pregnant, you may not need to change your exercise vêtements. Talk with your health care professional about how to change your workouts during pregnancy.

Being physically active can be hard if you don’t have childcare for your other children, haven’t exercised before, or don’t know what to do. Keep reading for tips about how you can work around these hurdles and be physically active.

How can you tell if you’re doing moderate-intensity aerobic activity ? Take the “talk test” to find out. If you’re breathing but can still have a conversation easily—but you can’t sing—that’s moderate intensity.

If you can only say a few words before pausing for a breath, that’s called vigorous-intensity activity. If you were in the habit of doing vigorous-intensity aerobic activity or were physically réactive before your pregnancy, then it’s likely okay for you to continue these activities during your pregnancy.

You can talk to your health care professional about whether to or how to adjust your physical activity while you’re pregnant. If you have health issues such as obesity, high blood pressure, diabetes, or anemia ( too few saine red blood cells ), ask your health care professional about a level of activity that’s safe for you and your unborn baby.

Go for a walk where you live, in a local park, or in a de course mall with a family member or friend. If you already have children, take them with you and make it a family outing.

Get up and move around at least once an hour if you sit most of the day. When watching TV or sitting at your computer, get up and move around. Even a simple activity like walking in place can help.

Make a plan to be active while pregnant. List the activities you’d like to do, such as walking or taking a prenatal yoga class. Think of the days and times you could do each activity on your list, such as first thing in the morning, during your lunch break from work, after dinner, or on Saturday afternoon. Look at your calendar or phone or other device to find the days and times that work best and commit to those plans.

For your health and safety, and for your baby’s, you should not do certain physical activities while pregnant. Some of these are listed below. Talk to your health care professional about other physical activities you should not do.


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