Ultimate Guide to Creating Healthy Breakfasts

1. Tiger’s Feel Great Creating Healthy Breakfasts Sarah Motl GA Clinical Nutrition

2. Why Breakfast? • Refuel your body • Better work performance • Potential for lower BMI • Help avoid nutrition gaps

3. Balanced Breakfast • Protein • Eggs, Canadian bacon, cheese, yogurt, peanut butter, milk, cheese • Whole Grains • Whole grain toast, cereal, oatmeal, tortillas, muffins, waffles, pancakes • Fruit/Vegetables • Fresh, frozen, canned

4. Balanced Breakfast • How many calories? • About 20-25% of total daily calories • 2,000 calorie diet= 400 calories • Split into two small meals &

5. Weekday Breakfasts • “less then 10 minute” • Whole grain cereal, low-fat milk, orange juice • Whole grain frozen waffles, yogurt, blueberries • Yogurt, granola, fruit • Whole grain muffin, fruit smoothie (fruit, yogurt, milk) • Bagel, low fat cream cheese, strawberries

6. Weekday Breakfasts • Scrambled eggs with peppers, onions, spinach, whole grain toast • Breakfast Quesadilla (black beans, cheese, salsa, whole grain tortilla) • Breakfast “Sushi” (whole grain tortilla, peanut butter, banana) • Instant Oatmeal with milk, blueberries or dried fruit • English muffin, Swiss cheese, ham slices

7. Weekday Breakfasts • “Apple Pie Oatmeal” (instant oatmeal, milk, chopped apple, cinnamon) • Whole wheat pita, sliced hard boiled egg, shredded cheese, banana • English muffin, fried egg, cheese, orange juice

8. Non traditional Breakfasts • Leftover vegetable pizza • Leftover rice and scrambled eggs with vegetables • Peanut butter and jelly sandwich • Sandwich with lean meat and cheese, lettuce • Tortilla wrap with vegetables, turkey slices and cheese

9. Weekend Breakfasts • “Less then 30 minutes” • Special occasions, weekends, guests • Eat leftovers during the week • Recipes on handout

10. Weekend Breakfasts • Oatmeal pancakes • Prolongs staying power, whole grains • Brown Sugar Waffles • Whole wheat, protein • Baked Banana Bread Oatmeal • Twist on instant oatmeal

11. Weekend Breakfasts • Morning Glory Muffins • Whole grain, apples, carrots, raisins, pecans • Banana Bread • Replace butter/oil with applesauce, reduce sugar by 1/3 • Summer Vegetable Frittata • Seasonal vegetables, eggs

12. References • Academy Of Nutrition and Dietetics. The proven benefits of breakfast. 2007. http://www.eatright.org/Public/content.aspx?id=3261&terms=breakfast#.UEC5lxzZh88 • Lutkis A. No breakfast hurts girls focus most.The Wall Street J. 2012. • Academy of Nutrition and Dietetics. Healthy Breakfast Presentation. 2012. http://www.eatright.org/search.aspx?search=breakfast. • Kids Eat Right. Overcoming excuses for skipping breakfast. 2012. http://www.eatright.org/kids/tip.aspx?id=6442459351&terms=breakfast • Mayo Clinic. Recipe: Morning Glory Muffins. 2010. http://www.mayoclinic.com/health/healthy-recipes/NU00411 • My Recipes. Summer Vegetable Frittata. 2012. http://www.myrecipes.com/recipe/summer-vegetable-frittata-10000001988521/

13. Thank You! Questions?Sarah Motlsjhlnbrc@memphis.edu