Many of my clients ask me “what do you eat on a typical day?” Since I hear that more often than not, I thought I would share over the next few weeks some of my favorite meals and how they break down nutritionally for balance and health. We always hear breakfast is the most important meal of the day so why not make it power packed with nutrients? Why not have something to jump start your metabolism for the day and make it delicious and enjoyable at the same time? Here’s my favorite breakfast:
Susan’s Power Breakfast:
½ cup of 2% low fat organic cottage cheese
½ cup of low fat plain organic yogurt
3 tablespoons of part-skim ricotta cheese
1 tablespoon of ground flax seeds
1 tablespoon of raw cashews
½ cup of mixed berries (blueberries, blackberries, raspberries)
1/3 medium banana (on the greener side)
Sprinkling of Cinnamon
Organic breakfast tea with 2-3 tablespoons of organic 1% milk
The nutritional breakdown of this breakfast is:
31 grams of protein
36 grams of carbohydrate
7.5 grams fiber
15 grams of fat
450 mg. of calcium
Beginning your day with a strong breakfast is important to maintaining a healthy metabolism. A protein-based breakfast not only jump-starts your metabolism but stabilizes blood sugars and appetite throughout the day. This breakfast contains approximately 4 ½ ounces of protein, a moderate amount of healthy carbohydrate from the fruit, nuts, and dairy products and monounsaturated and omega 3 fats coming from ground flax seeds and cashews.
One-third of the recommended needs for calcium are provided. The berries are powerful antioxidants known as flavonoids which are known to lower inflammation in the body and help prevent cancer and heart disease. The less ripe banana contains resistant starch which is now thought to play an important role in intestinal health. Lastly, it contains one-third of the recommended amount of fiber also important for proper digestion and gut health.
It is quick, easy and satisfying and meets many nutritional needs in just one meal.