Food and Nutrition Report #1

Breakfast

I'm sure that you have heard the saying that "Breakfast is the most important meal of the day." and it's true in many ways.  This Food and Nutrition Report centers on the importance of breakfast and what I'm currently eating for the most important meal of the day.

Why is it so important?

Over night you have essentially fasted as you probably haven't eaten in many hours.  Eating a healthy breakfast will kick-start your metabolism for the day and boost your energy levels.  Eating slow burning foods, like whole grains and fruits, will also help control your appetite till lunchtime.  

Never skip breakfast, studies have shown that people are more than likely to make up for the lost calories by overeating later in the day. Also, some studies suggest that eating breakfast can also improve cognitive abilities, especially in younger people.  

My Breakfast

My breakfast consists of the following foods.

• Bowl of Oatmeal
• 1/2 cup Quaker 1-minute Oats
• 1 cup 2% milk
• 1/4 tsp salt
• 1/2 scoop of EAS:  100% Whey Protein powder (chocolate flavored)
• Coffee
• 3 shots of esspresso
• 1 cup 2% milk

The Whey Protein powder was added to provide more protein for the meal and allow me to avoid adding any additional sugar/honey to sweeten the oatmeal.  At 65 calories the protein powder is well worth it.  Feel free to substitute it however you like.

Tip #1:  Mixing dried berries to oatmeal will help avoid burning out on oatmeal, blueberries are my favorite.  Sure it's added calories and sugars, but it makes eating this everyday not so painful.

Tip #2:  Also, if you are finding you need to reduce the calories even more, try substituting fat free milk instead of 2%. 

The above breakfast has 459 Calories, 14g Fat, 51g Carbohydrates and 33g Protein.  Not a bad start to the day.