Fitabulous Fridays

Once again it's Fitabulous Friday! I'm a little under the weather, hence why this post is late! But it's here none the less! Today's topic is about breakfast combos that fill you up and keep you energized for the day. 

Skipping breakfast has become a common practice among young adults and those who do eat breakfast may not be consuming an adequate breakfast to support dietary needs. As we all know, breakfast is the most important meal of the day but with being with work, class, and other activities, a healthy breakfast may be the last thing on our minds. Those who do not eat breakfast are at risk for overeating later in the day, and actually slow their metabolism down.  Wondering how to make breakfast count?

The three most important things to remember when thinking 'filling breakfast': protein, fiber, and water. These nutrients are what keep you full longer and give you the most energy (minus the water for energy). 

Go for lean meats, eggs, lowfat dairy products, or nuts for protein. If you want to cut down on cholesterol and fat, you could eat turkey sausage or bacon. Egg beaters are a great substitute for whole eggs if you want to reduce the cholesterol. Try lowfat Greek yogurt it has about 8-13g of protein per container depending on brand. Nuts are also a great source of protein and are also heart healthy. They contain good fats like monounsaturated and polyunsaturated oils that can be apart of a heart healthy diet. The recommendation is .5-1.0 g/d per kg of body weight. For example...I'm 152 lbs divide that 2.2kg and I weigh 70 kg, roughly. My range for protein would be 35g-70g a day. Most people get more than the recommendation because as Americans we love large portions and meat.

Look for whole grain cereals, oatmeal, bread, and bagels. Whole grains not only help you feel full but also have the bonus of being beneficial to your gastrointestinal tract. You can get fiber from fruits and vegetables, too. Fiber 'cleans' your intestinal tract, getting rid of toxins and keep you regular. The recommendation is 25g/d for women and 35g/d for men. Look for 5g of fiber or more in the grains you choose. Now if you don't take in fiber regularly, watch out. You could experience constipation if you eat too much. Start slowly. 

Water is important in all biological functions and 70% of your body is water. Remember to get 64oz of water in a day (that's about two water bottles that are 32 oz or eight 8oz glasses). Drinking a glass of water before you eat can help you feel full causing you to eat less.  

Now for some quick breakfast combos:

--Try drinking a glass of water first thing once you wake up...then begin making breakfast.
--Whole wheat toast (2 slices) with 1 tablespoon peanut butter with fresh apple or banana
--Oatmeal (any flavor) with nuts (pecans, walnuts) and dried or fresh fruit (strawberries, raisins, craisins, banana)
--Eggs (scrambled, fried, hard boiled) with turkey sausage (3 links or 3 slices turkey bacon) and whole grain bagel
--Granola bar (try Nature's Own oats and honey, or a brand high in fiber) with a fruit smoothie made with lowfat yogurt and fresh or frozen fruit.
--Whole grain cereal (Cheerio's, Special K, Total, Shredded Wheat) with lowfat milk and fresh fruit
--Parfait: Granola, lowfat yogurt of any flavor, fruit. 
--Muffin with fruit and lowfat Greek yogurt