400 Calorie Breakfast: Banana Nut Parfait w/ Agave Nectar

This is an absolutely delicious breakfast that's also full of good nutrition, including calcium, omega 3s, potassium, and protein. You'll feel like you're eating dessert! In fact, I was so gung ho about chowing down, I got about 2/3 through it before I thought to take a photo. Here's what's inside (it's actually less than 400 cal!):

1/2 cup low fat yogurt (60 calories)
1/4 cup chopped walnuts (185 calories)
1 medium banana, sliced (105 calories)
1/2 tbsp light agave nectar (30 calories)


The touch of nectar is what takes this meal from good to great on the taste scale. If your calorie budget is very tight, you can skip it and it's still a yummy dish. However, if you've been working hard and you have a little wiggle room, go for it!

Agave is a natural sweeter that comes from a plant. It's not necessarily low in calories but it has a very low rating on the glycemic scale. Dieters, diabetics and others paying attention to eating for long-term health should opt for low glycemic choices as much as possible. Foods high on the glycemic scale cause spikes in blood sugar - giving you that sugar "rush" and the subsequent crash. This can create dangerous snacking cycle for dieters and has even greater consequences for those with serious health conditions like diabetes. With this meal my blood sugar rises steadily, keeping me satisfied for longer. Agave is a good way to address your sweet tooth while staying on track. NOTE: Always consult with your doctor, your nutritionist, your mama or someone else who knows. Girl Six is not an expert!

See how the following common sweeteners measure up on the scale. If you're not already, you may want to become a label reader:

Agave Nectar 27
Fructose (fruit sugar) 32
Lactose (milk sugar) 65
Honey 83
High fructose corn syrup 89
Sucrose (sugar) 92
Glucose 137
Glucose tablets 146
Maltodextrin 150
Maltose 150

List source: sheknows.com