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Geisinger becomes the first member of Risant Health

Try this nutrient-dense breakfast

Instead of falling for fad diets and weight loss programs that claim to be a quick fix, try focusing on creating healthy lifestyle changes instead. Be cautious that any diet that eliminates entire food groups could leave you missing out on essential nutrients. Instead, try incorporating more nutrient-dense foods into your everyday life. Nutrient-dense foods and recipes are typically packed with vitamins, minerals, complex carbohydrates, healthy fats, lean proteins and are relatively low in calories.


1/2 cup old fashioned oats
1/2 tbsp chia seeds
3/4 cup skim milk, soy milk or unsweetened almond milk
1 tsp maple syrup
1/4 medium apple, diced
1/4 cup walnuts


  1. Combine oats, chia seeds and milk in an airtight container. Refrigerate for 8 hours or overnight.
  2. Add maple syrup to the container and mix. Top with diced apple and walnuts. Enjoy!

Nutrition information (serving size: 1 cup): 522 calories; 65 grams of carbohydrate; 17 grams of protein; 24 grams of fat; 103 mg sodium

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