Healthy eating made simple! Breakfast

I have a lot of athletes tell me how difficult it is to eat healthy. Student athletes have an especially hard time with eating healthy because they are often on campus all day. I am including some easy ideas for every meal (including snacks) in separate posts, breakfast first. No excuses! It is important to fuel your body right for optimum recovery.

EASY BREEZY BREAKFAST IDEAS

1) Egg Sandwich

Basic Recipe

• 1 whole grain English muffin or sandwich thin

• 2 eggs poached

• 1 slice cheese

Nutrition: Calories 280, Fat 11 g, Carb 22 g, Protein 23 g

For variety:

• Swap cheese for 1 tablespoon of low fat cream cheese

• Add sauteed  spinach

• Add tomato slices

• Swap lean sausage patty for 1 egg

• Add 2 slices of avocado (1 fat, 50 kcal)

2) Breakfast Parfait

Basic Recipe

• 6-7 ounces plain

Greek yogurt

• 1/2 cup berries (raspberries, blueberries, strawberries)

• 2 tablespoon of nuts (slivered almonds, walnuts, or pecans are examples)

Nutrition: Calories 287, Fat 13 g, Protein 21g Exchanges

Mix it up:

Add ½ banana as the fruit

If you are feeling like a little extra crunch substitute walnuts for ¼ cup low fat granola (Granola calories 85, carb 16 g, protein 2 g)

3) Breakfast omelet

• 2 eggs

• 1 oz cheese

• Veggies of your choice

Nutrition: Calories 180, Fat 11g, carbs 2 g, protein 18g

Step 1: Whisk 2 eggs in a bowl

Step 2 : heat small skillet with cooking spray to medium heat

Step 3: Add eggs

Step 4:  Sprinkle in cheese and veggies of choice (examples include spinach, red or green pepper, broccoli, diced tomato, onion, or artichoke hearts)

Step 5: cook for a couple minutes to cook eggs and flip omelet over in pan and cook other side until eggs are well cooked.

Serve with a slice or two of whole grain toast or fruit

4) Classic oatmeal with a twist

• 1 cup of cooked oatmeal (steel cut is preferred)

Banana walnut: add half a

banana and 10 walnuts, sprinkle with cinnamon and milk and serve

Nutrition: Calories 288, Fat 9g, carbs 45 g, Protein 10 g

Berries and cream: Add 1 scoop vanilla whey protein powder and 1 cup berries with about 2 tablespoon of milk and mix.

Nutrition: Calories 300, Fat 6g, carbs 40g, Protein 30g.

Apples and spice: dice a small apple and add to oatmeal with ½ teaspoon of cinnamon and a sprinkle of nutmeg, add 10 walnuts or apples or mix in 1 tablespoon of almond butter.

Nutrition:  Calories 360, Fat 13g, carbs 50 g, Protein 12g

Make it a meal! Add a hard boiled egg or poached egg on the side to add protein

Variety is key to eating healthy and balanced so try something different every day. Enjoy!