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Tiger’s Feel Great. Creating Healthy Breakfasts Sarah Motl GA Clinical Nutrition. Why Breakfast?. Refuel your body Better work performance Potential for lower BMI Help avoid nutrition gaps. Balanced Breakfast. Protein Eggs, Canadian bacon, cheese, yogurt, peanut butter, milk, cheese
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Tiger’s Feel Great Creating Healthy Breakfasts Sarah Motl GA Clinical Nutrition
Why Breakfast? • Refuel your body • Better work performance • Potential for lower BMI • Help avoid nutrition gaps
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
Balanced Breakfast • How many calories? • About 20-25% of total daily calories • 2,000 calorie diet= 400 calories • Split into two small meals &
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
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
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
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
Weekend Breakfasts • “Less then 30 minutes” • Special occasions, weekends, guests • Eat leftovers during the week • Recipes on handout
Weekend Breakfasts • Oatmeal pancakes • Prolongs staying power, whole grains • Brown Sugar Waffles • Whole wheat, protein • Baked Banana Bread Oatmeal • Twist on instant oatmeal
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
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/
