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10 Fruit Wraps Of Low Calories Yet Rich Nutrients For Breakfast

10 Fruit Wraps Of Low Calories Yet Rich Nutrients For Breakfast

Wraps are a healthy alternative and can be a good lunch when you are on the go. You do, however need to be careful when choosing what wrap to eat as some wraps have more calories than others.

A group called Safefood conducted a survey of sandwich shops, cafes, and delis in the UK and Ireland. They analyzed 240 wraps and found that the average amount of calorie contained in the wraps ranged between 465 for chicken and salad and 564 for chicken and Caesar salad. They also discovered that many wraps were larger than a regular serving size.

The best and safest way to know what you are eating when you eat a wrap is to make it yourself. Also it is best to steer away from sauces and condiments that can often be found in wraps. A safe bet is to make a fruit wrap. These are packed with nutrients and when you make it yourself you know exactly what you are eating. Here are 10 fruit wrap recipes, so you can easily make yourself a healthy breakfast or lunch meal.

1. Strawberry Salad Wrap

This wrap contains the goodness of strawberries. Strawberries are high in vitamin C. One cup of strawberries have 149% of your daily requirements of vitamin C (based on a 2000 calorie diet). So if you need a boost in your vitamin C levels this strawberry salad wrap is the way to go.

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Strawberry-Salad-Wrap-4

    2. Sweet Mixed Fruits and Granola Breakfast Wraps Recipe

    If you are looking for a fun and easy way to start your morning a sweet mixed fruit and granola breakfast wrap is a great option. 45 grams of granola contains 15% of your daily value of fiber. It is also low in saturated fat and contains calcium and iron.

    Sweet_Mixed_Fruits_and_Granola_Breakfast_Wraps_thumbnail_1280x800

      3. Rainbow Breakfast Wrap

      The rainbow breakfast wrap combines the goodness and vitamins of a variety of fruits with the benefits of granola. If you want to stock up on the vitamins that are contained in this brightly colored wrap start your morning by making one of these beauties. You will also be gaining the fiber contained in the granola.

      rainbow wraps

        4. Jackfruit and black bean wrap

        Black beans provide special support for digestive tract health, and particularly our colon, recent research has discovered. Black beans have been shown to have the desired mix of substances for allowing bacteria in the colon to produce butyric acid. Butyric acid is used, by cells lining the inside of the colon, to fuel their many activities and keep the lower digestive tract functioning properly.

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        Jackfruit and black bean wraps

          5. Fruit and Yogurt Wrap

          This fruit and Yogurt wrap has 4% of your daily requirements of vitamin A, 10% of you required vitamin C, and 8% of your Calcium needs (based on a 2,000 calorie diet). This makes for a great way to boost your vitamin A, C and calcium.

          Fruit and Yogurt Wraps

            6. Peanut Butter Apple Wrap

            Peanut butter is high in protein and vitamin E. One cup contains 129% of your daily value of protein and 116% of your daily requirements of vitamin E (based on a 2,000 calorie diet). So if you want to start your day with a great source of vitamin E and protein a peanut butter apple wrap is the perfect choice.

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            Peanut Butter Apple Wraps

              7. Peanut Butter Banana Wrap

              Just one cup of bananas contains 33% of your daily requirements of vitamin C. They are also rich in vitamin B6 containing 41% of your daily value. (based on a 2,000 calorie diet) In this wrap you also get the added benefit of peanut butter.

              Peanut Butter Banana Breakfast

                8. Mango coconut wrap

                One cup of mango contains 76 percent vitamin C, which is an antioxidant and immune booster. It also has 25 percent vitamin A; vitamin A is an antioxidant and helps with vision.

                Coconut has many health benefits: “The important saturated fatty acid in the coconut is lauric acid. Lauric acid increases good-HDL cholesterol levels in the blood. HDL is a high-density lipoprotein, which has beneficial effects on the coronary arteries by preventing vessel blockade (atherosclerosis). Physicians recommend high HDL to total cholesterol levels in the blood for the same reason.”

                So in this wrap you get the benefit of mango and coconut.

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                Mango coconut wrap

                  9. Cheese with fruits wrap

                  In this wrap you get the goodness of cream cheese and the vitamins found in the fruits. Cream cheese keeps you feel full and provides energy. It can also help keep you looking good, giving a smoother skin and shrinking and tightening the pores. It also stimulates hair growth and strengthens hair roots.

                  Cheese with fruits wrap

                    10. Nutella & Banana Wrap/Sushi

                    A 2 tablespoon serving of Nutella has 2 grams of protein and 4 percent each of the daily values of calcium and iron (based on 2,000 calories per day diet). It also contains a relatively high amount of protein and minerals for such a small serving size. Calcium is necessary for keeping your bones and teeth healthy. It is also essential as it helps your body absorb other essential minerals. Iron is needed for the production of red blood cells.

                    Nutella & Banana Sushi -

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                      Last Updated on September 20, 2018

                      How to Stay Calm and Cool When You Are Extremely Stressful

                      How to Stay Calm and Cool When You Are Extremely Stressful

                      Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

                      If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

                      1. Breathe

                      The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

                      • Take five deep breaths in and out (your belly should come forward with each inhale).
                      • Imagine all that stress leaving your body with each exhale.
                      • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

                      Feel free to repeat the above steps every few hours at work or home if you need to.

                      2. Loosen up

                      After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

                      Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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                      3. Chew slowly

                      Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

                      Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

                      Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

                      4. Let go

                      Cliche as it sounds, it’s very effective.

                      The thing that seems like the end of the world right now?

                      It’s not. Promise.

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                      Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

                      Letting go isn’t easy, so here’s a guide to help you:

                      21 Things To Do When You Find It Hard To Let Go

                      5. Enjoy the journey

                      Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

                      Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

                      6. Look at the big picture

                      The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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                      Will this matter to me…

                      • Next week?
                      • Next month?
                      • Next year?
                      • In 10 years?

                      Hint: No, it won’t.

                      I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

                      Stop agonizing over things you can’t control because you’re only hurting yourself.

                      7. Stop demanding perfection of yourself

                      You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

                      Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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                      8. Practice patience every day

                      Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

                      • The next time you go to the grocery store, get in the longest line.
                      • Instead of going through the drive-thru at your bank, go inside.
                      • Take a long walk through a secluded park or trail.

                      Final thoughts

                      Staying calm in stressful situations is possible, all you need is some daily practice.

                      Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

                      Featured photo credit: Brooke Cagle via unsplash.com

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