Sports Nutrition 101 - 500 Calories in Five Minutes
5/25/2010 12:00:00 AM
May 25, 2010
Breakfast Check List
• Make sure your breakfast consists of complex carbohydrates (ex: whole grain cereal, wheat bread, fruit, low-fat milk), protein (ex: eggs/egg whites, lean meat, nuts), and some healthy fat (peanut butter, nuts, light cream cheese)
• Look for whole wheat bread and grain products instead of white/refined products
• Choose low-fat (skim, 1% or 2%) milk and dairy products
• Limit your intake of fried foods, grease, and extra gravies & sauces
• Aim to get fruit into your breakfast either as a juice or as a whole fruit
500 Calorie Breakfasts At Home...
• 1 whole wheat bagel, 2 Tablespoons peanut butter, 8oz skim milk
• 1 wheat English muffin toasted with 2-3 slices ham, 1 slice 2% cheese, 1 banana, 8oz 2% milk or 12 oz skim milk
• 1 cup cereal w/ ½ cup 2% milk, 1 yogurt, Grande non-fat latte
• 1 RTD Muscle Milk Collegiate and a banana
• 250 calorie energy bar, 8 oz skim milk, 1 fruit, small hand full nuts
• 2 pieces wheat toast with 2 Tablespoons peanut butter, 1 string cheese, 1 fruit
• 2 Eggo whole wheat waffles, 1 Tablespoons butter, Drizzle syrup, 2 string cheese
• 2 Eggo whole wheat waffles with 2 Tablespoons peanut butter, 8 oz 2% milk or 8 oz skim milk and a string cheese
• 1 pack Nature Valley granola bars, 8 oz 2% milk, 1 string cheese, small handful nuts
• 1 yogurt with 1 cup cereal mixed in, 1 piece toast with 1 slice melted 2% cheese, 1 banana
• 1 pack peanut butter crackers, 1 cup skim milk, 1 fruit, 1 string cheese or yogurt
• 1 packet oatmeal (1 cup cooked) with 1 Tablespoon peanut butter and 1 scoop whey protein powder mixed in, 1 fruit or 8 oz 2% milk
• 1 whole wheat bagel with 2 Tablespoons low-fat cream cheese, 1 whey protein shake mixed with water
• 1 whole wheat tortilla warm with 3 slices ham and 1 slice 2% cheese, 1 pack peanut butter crackers
Healthy Breakfast Choices On-the-Go...
Choose... Instead of...
• Whole wheat bagel with cream cheese... Biscuits with butter or gravy
• Ham and cheese roll with low-fat milk... Chocolate covered donuts
• English muffin with ham, egg and cheese... Croissant with bacon and cheese
• Protein shake with milk, yogurt and fruit... Frappuccino with syrup and whip
• Low-fat bran muffin... Pastry or powdered donuts
