Found this good article on breakfast meals from BBing.com
Creating A Good Breakfast
There are many choices out there that are suitable for a well-rounded meal at this time in the day.
Carbohydrate Choices
Oatmeal: This is one of the best ways to start the day off. Oatmeal is a great complex carb that provides plenty of fiber to help keep your hunger at bay until lunch.
Many people don't like the taste of plain oatmeal, so experiment and find ways to make it more exciting.
Try adding some cinnamon and sweetener, unsweetened applesauce, sugar free syrup, frozen fruit (added before cooking), and protein powder or peanut butter to give it some protein and make it more of a complete meal.
Cold cereal: if oatmeal doesn't really turn you on, but you are a fan of cold cereal, this is a good option too. Just pay close attention to what goes into the cereal you choose. You should look for one that has at least 5 grams of fiber per serving and has minimum amounts of added sugar.
As much as you loved those Lucky Charms as a kid, try and stay away from them, as they will only serve to give you unstable blood sugar levels in an hour.
Whole Wheat English muffins: These are a good choice because they aren't as dense as bagels and won't provide such a carb overload. And the little holes in the muffin make it ideal for putting peanut butter or low fat cheese over as it will melt and give a really delicious meal.
Fruits: While these won't provide quite as much staying power as the above choices will, they will still provide you with plenty of vitamins and as long as you have combined them with some protein and/or fat, will ensure you face the day with plenty of energy.
Protein Choices
Eggs: The classic breakfast food. Most people watching their weight will choose to eat only egg whites as part of their breakfast since this is the part of the egg with the most protein and least fat. It is alright though to have one or two of the yolks with your eggs as long as it still fits into your daily calorie budget.
Sausage: While this isn't the best choice, there are many turkey and lower fat sausage choices out there, so if this is what it's going to take to get you eating breakfast in the morning, have one or two along with some good carbs.
Yogurt or cottage cheese: this is a great choice as it will also help to satisfy some of your calcium needs, which is particularly important for women and growing children.
Protein powder: This is the best option for those who have trouble stomaching solid food as it will give them the amino acids their body needs to repair and rebuild it's tissues.
If you really aren't a 'breakfast' foods type of person, you could also incorporate other meats into your meal such as chicken breast, turkey meat, or lean cuts of beef.
Fat Choices
Peanut butter: This is a great choice as it will provide you with the healthy fats you need and goes very well with most breakfast type of foods.
Fatty fish: if you are making an omlette as part of your morning meal, try adding some canned salmon as well to give a little extra protein and well as healthy fats.
Fish oil capsules. For those of you who tend to gravitate towards cereal and fruit for breakfast, you may have a hard time getting in the essential fats you need, so including some nutritional supplements to help you meet your fat needs would be a good bet.
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