Is breakfast really necessary?
Ashley Ritzo, RD, LD, a clinical dietitian at MU Health Care, enjoys helping people meet their nutrition goals. She offers the following tips and recipe.
Breakfast has long been touted as the most important meal of the day and thought to speed up the body’s metabolic rate, which could help with weight loss. The key, however, is choosing a healthy breakfast with whole foods that will keep your energy levels up and hunger levels down throughout the morning.
Choosing a breakfast high in simple carbohydrates (like sugary cereal) will cause an energy crash mid-morning and you will need to eat more food to feel full. Instead, pair a complex carbohydrate like whole grain bread or a tortilla with a source of protein like eggs, Greek yogurt or nuts. The complex carbohydrate fuels your brain and muscles while the protein promotes satiety — helping you to feel full longer and keeping blood sugar levels stable throughout the morning.
Check out this recipe for a quick breakfast idea that you can make ahead of time and freeze so that it is ready for you in the morning. The combination of complex carbohydrate, protein and vitamin B could help boost your energy and focus throughout the morning.
(Recipe makes 1, multiply for desired number)
1 whole grain tortilla
1 egg, scrambled
1 egg white, scrambled
2 T shredded cheese
Mix in options: 1-2 thin slices of chopped, low-sodium ham, low-fat or vegetarian breakfast sausage, green peppers, onion, 1 thin piece of crumbled bacon
1. Scramble and cook egg and egg white in a non-stick skillet sprayed with non-stick spray.
2. Layer eggs, cheese and optional toppings in whole grain tortilla and tightly roll.
3. To freeze, place burritos on a baking sheet. You do not need to cover them at this point. Place the baking sheet with burritos in the freezer for about 30 minutes or until the burritos are frozen solid. Remove the burritos from the baking sheet and place each burrito in a plastic zip-top sandwich bag. Be sure to squeeze out all of the excess air in the sandwich bags.
4. Place all of the bags back into the freezer to store until ready to eat.
5. When ready to eat, heat the burritos in the microwave until warm all the way through. Let cool to a comfortable temperature and enjoy.