Breakfast is the most important meal of the day. It literally does what is says…breaks your fast after a night of good sleep. You need to wake up your metabolism and get your blood sugar stabilized each morning, and the best way to do that is drink a large glass of fresh clean water and eat a breakfast that contains protein, carbohydrates (preferably complex CHO with a significant amount of fiber) and a small amount of fat.
Here’s a pretty quick and healthy breakfast idea if you have a busy day or heavy workout ahead of you.
One whole bagel (I had an Einstein bros onion bagel on hand)
Two egg whites cooked in a non-stick skillet
Reduced fat cheddar cheese slice-1oz.
Filling, good source of protein, low fat, and a half a vegetable serving…all for around 350 calories. Add a half a grapefruit for additional vitamin C and one fruit serving!
Thought I would share an example of a balanced dinner based on the myplate design (half of the plate contains fruits and vegetables, the other half is split between lean protein and whole grains).
This is a garden salad with balsamic vinaigrette and a fish taco on corn tortilla with salsa and avocado.
If you’ve decided that you need to add a few health promoting nutrients to your diet, look first at adding fresh, whole foods to your intake before you reach for dietary supplements. Any time a macro- or micro-nutrient can be found in natural food sources vs. manufactured dietary supplements, it will be better digested and absorbed by your body.
Here’s a tasty breakfast or snack recipe that provides a great dose of Lean Protein, Calcium, Omega-3, Fiber, Vitamin E, Folic Acid and Vitamin C. Based on my grocery costs for these items, per serving is $2.86.
heart healthy yogurt breakfast
- 1 cup chobani vanilla yogurt, place in bowl
- 1.5 TBSP Flaxseed- ground, add to bowl
- 2 TBSP Wheat Germ, add to bowl
- .25 cup Raspberries, add to bowl
- .25 cup Blueberries, add to bowl
- .25 cup Blackberries, add to bowl
Servings/Yield: 1 servings | 1 serv
- Ⓒ Breakfast
- Ⓚ greek yogurt
328 Kcal, 40g CHO (24g sugars), 10g Fiber, 28g Protein, 300mg Calcium, 2mg Iron.