Breakfast Basics

I’m doing a presentation today, and put together ideas for easy, healthy breakfast items. These are especially important for Baby Boomers and seniors, to make sure we get enough protein and dietary fiber in our day.

These two food components help fill our “engines” in the morning and give us staying power. By this I mean–both protein and fiber are not quickly absorbed. As such, they help keep blood sugar levels from dropping between breakfast and lunch.

Protein at breakfast is important.

Breakfast should contain about 15 – 20 grams of protein and 6 – 8 grams of dietary fiber (about a quarter of the daily requirement).

Here are some easy recipes that can be quickly thrown together (note: all recipes are for one person):

Breakfast Burrito
Egg, 2
Tortilla, whole-wheat, 1
Black beans, canned, rinsed and drained, 2 Tb.
Salsa, 2 Tb.
Sour cream, 2 Tb.
Green onions, chopped, 1Tb.
Cilantro, chopped, 1 Tb.
Cheese, grated, 1 Tb.

1. Chop onions and cilantro, if you will be using them.
2. Drain black beans.
3. Scramble eggs.
4. Heat tortilla in microwave for 30 seconds.
5. Wrap egg in tortilla with any other ingredients. Enjoy!

Overnight Oatmeal
Oats, uncooked, 1/2 cup
Greek yogurt, lowfat, 1/2 cup
Blueberries, frozen, 1/4 cup
Banana, sliced, 1/2
Nuts, chopped, 2 Tb.

1. Add oats to your container (a jar works well).
2. Cover and refrigerate overnight.
3. Add other ingredients in the morning.

Breakfast Smoothie
Water, 8 oz.
Protein powder, 1 scoop
Banana, very ripe, 1
Spinach and kale, fresh, 2 cups
Oatmeal, uncooked, 1/4 cup
Greek yogurt, plain, 1/2 cup
Vanilla, 1/2 tsp.

1. Place all ingredients in a blends.
2. Secure lid.
3. Blend and enjoy!

And for the ultimate in convenience for the busy person, grab a protein bar and piece of fruit. Here are guidelines to keep in mind when buying these breakfast replacement bars:

Calories: approx. 200 per serving

Protein: 10 – 20 grams per serving

Dietary fiber: 5 grams per serving

Sugar: 15 grams or less per serving

Saturated fat: 3 grams or less per serving

Examples: Clif Bars, Power Bar Harvest, Fiber One Protein Bars, Kashi Go Lean,
Pure Protein Bars

For more ideas about healthy eating, give me a call!

We can discuss some practical tips and discover if any of my programs or classes are a good fit for you.
If you’d like to schedule that call with me, just CLICK THIS LINK, and let me know in the message that you would like a 1-on-1 call with me right away and I will be in touch to schedule that – oh, and leave me your phone number in there too since email is not as reliable as it used to be! Thanks.

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