Without question, breakfast is the meal that makes champions. Unfortunately, many active people follow a lifestyle that eliminates breakfast or includes foods that are far from champion-builders.
I commonly counsel individuals and athletes who skip breakfast, grab only a light lunch, train on fumes, gorge at dinner and snack on “junk” until bedtime. They not only rob their bodies of the nutrients needed for health, but also lack energy for high-quality workouts.
BREAK-THE-FAST
Breakfast simply means to “break-the-fast.” Your body tends to burn fewer calories as you sleep. Burn more calories and jump-start your metabolism by eating breakfast. Here are some tips to maximize your breakfast experience:
Start with Whole Grains
Whole-grain carbohydrates provide energy, fiber and lots of vitamins and minerals. In order to add healthy carbs to your breakfast, try oatmeal and whole-grain products such as bread, cereal, muffins or waffles.
Add Protein
Proteins contain amino acids that build, maintain and replace tissues throughout the body. Try lean proteins like an egg, slice of cheese, Greek yogurt, kefir, nut butters, cottage cheese, Canadian bacon or a sprinkle of wheat germ atop just about anything.
Remember Fruits and Vegetables
Fruits and vegetables are loaded with antioxidants, fiber, vitamins and minerals. It’s easy to incorporate fruits at breakfast since Mother Nature packages many of them in a ready-to-go container. Before heading out the door, grab a banana, pear, apple, grapefruit or other seasonal selection. Frozen berries and tropical blends can be whipped into a smoothie. Chopped vegetables including spinach, broccoli, carrots and tomatoes can be added to your morning omelet or served up raw in a juice.
EASY-TO-MAKE BREAKFAST IDEAS
- Hy-Vee Protein chewy granola bar; drinkable yogurt.
- String cheese wrapped with slice of Di Lusso deli ham; whole-grain bread wrapped around meat and cheese; 100% grape juice.
- Peanut butter spread on toasted waffles or whole-grain crackers; chocolate milk.
- Hard-boiled egg; tomato juice or spicy V8 juice.
- Whole-grain bagel with Laughing Cow cheese; fresh orange or orange juice.
- Breakfast cookie; single-serve milk.
- Breakfast-in-a-bag: whole almonds, dried cherries or cranberries, Kashi Heart to Heart cereal and chocolate Chex. Mix and pre-portion ahead of time in snack-size bags.
- Breakfast parfait: layer strawberry yogurt, Back to Nature granola and sliced banana, or stir 2 tablespoons powdered peanut butter into vanilla yogurt; top with crushed graham crackers.
- Breakfast taco: 1/4 cup Hy-Vee 2% milk shredded cheddar cheese on a Hy-Vee flour tortilla; microwave 30 seconds; roll while warm – add salsa, if desired; 100% juice.
TRY THIS RECIPE: Breakfast Cookies
All you need:
1 cup plus 2 tbsp flour
1 cup plus 2 tbsp milled flax seed
1½ tsp baking soda
1½ tsp cinnamon
1½ tsp salt
3 cups finely grated carrot
1½ cups melted coconut oil
1 cup plus 2 tbsp raw sunflower seeds
1 cup plus 2 tbsp brown sugar
1½ tsp vanilla
1½ cups oats
1½ cups sliced almonds
¾ cup dark chocolate chunks
All you do:
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- Preheat oven to 375 degrees.
- In a bowl, sift together flour, flax seed, baking soda, cinnamon and salt. In a large bowl, mix together grated carrot, coconut oil, sunflower seeds, brown sugar and vanilla. Gradually add flour and stir until incorporated. Stir in oats, almonds and chocolate chips. Using a 1/2-cup dry measuring cup, scoop dough, 2 inches apart, onto a baking sheet. Press the cookies with your hand to flatten slightly.
- Bake for 10 to 12 minutes until edges become slightly crisp. Cool briefly on baking sheet before transferring to a wire rack to cool completely. Cookies can be frozen for long-term storage.
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Nutrition Facts per Serving:
440 calories, 31 g total fat (19 g saturated fat, 0 g trans fat), 0 mg cholesterol, 320 mg sodium, 37 g total carbohydrates (6 g dietary fiber, 18 g total sugars), 7 g protein.
By: April Graff, MS, RD, LD
Hilltop Hy-Vee Dietitian
507.625.9070 | AGraff@hy-vee.com
