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Nutrition tip of the month: Get enough protein at breakfast

A plate with two eggs and saladAre you getting enough protein at breakfast?

Many of us are not. Aim for 20-30 grams of protein at this meal. Not only will this help you feel full throughout the morning, but it will also play a role in maintaining your muscle mass.

Here are 6 protein-packed breakfast ideas.

1. Eggs – Start with 2 large eggs. Whip up some scrambled eggs or an omelet with veggies. Top with about 1/4 cup grated cheese. Pair with a salad (yes, salad for breakfast!) or roll it up in a whole wheat tortilla. 20 grams of protein.

2. Greek Yogurt Bowl – Make your favourite smoothie bowl with 3/4 to 1 cup of Greek yogurt. Sprinkle on a small handful of nuts / granola and your favourite fruit. Easy! 20-30 grams of protein.

3. Grilled Cheese and Ham Sandwich – All you need are 2 slices of whole grain bread + 2 slices of cheese + 2 slices of ham or other lean meat. Done! 20-30 grams of protein.

4. Protein Smoothie – Make your favourite smoothie with high protein milk and / or add a scoop or more of protein powder. Read the nutrition information on the protein powder since they can range from 6 to 30 grams of protein per scoop.

5. Protein Pancakes – Check out your grocery store or online for protein pancake mix.  Team it up with a small glass of fortified soy beverage or milk. 20-30 grams of protein.

6. Creamy Oatmeal – Make a bowl of hot oatmeal with fortified soy beverage or milk instead of water. Stir in a tablespoon of nut butter and top with 1-2 tablespoons of chia seeds, hemp seeds or pumpkin seeds. 20 grams of protein.

What’s your favourite protein-packed breakfast? Let me know in the comments.

5 Foods to Keep Your Heart Healthy!

Heart healthy foods Feb 20 2017 - Sue L - 1

February is Heart Month! Did you know that 9 out of 10 adults have at least one risk factor for heart disease? The good news is that eating the right foods can keep your heart healthy.

Watch my interview on CTV Your Morning

Whole grains
Barley and oats specifically contain a special type of fibre called beta-glucan. This type of fibre has been shown to lower blood cholesterol which is important since high blood cholesterol is a risk factor for heart disease. The beneficial amount is 3 grams of beta-glucan fibre which is found in 1 cup of cooked barley or 1½ cups of cooked oatmeal.

Try this recipe – Vegetable, Bean & Barley Stuffed Peppers


Nuts

Research shows that eating about 1.5 to 3.5 servings of nuts 5 times or more per week can also lower the bad LDL (low density lipoprotein) cholesterol. All nuts have high proportions of healthy fats – these are called monounsaturated and polyunsaturated fats – and it’s these fats which help to reduce our cholesterol levels. Nuts are packed with nutrition like protein, vitamin E, selenium, folate and even calcium but the calories do add up, so keep in mind that a portion size is about ¼ cup. One easy way to eat more nuts is to eat them as a snack. Or you can easily add nuts to your oatmeal, in your baking recipes or in a stir-fry.


Soy protein

About 20-25 grams of soy protein helps to lower blood cholesterol levels. Plus soy protein is a great vegetarian protein. To get this amount of soy protein, try any one of these options:
– ¾ cup cooked tofu or
– ¾ cup cooked edamame beans or
– 1 cup fortified soy beverage with ¼ cup roasted soy nuts

Fish
Fatty fish such as salmon, rainbow trout, artic char, mackerel and sardines are super sources of heart healthy omega-3 fats. These omega-3 fats can reduce inflammation and blood clotting. Aim to fish at least twice a week. A serving is 75 g of cooked fish or about the size and thickness of your palm.

Try this recipe – Salmon with Peanut Cucumber Relish

Veggies and Fruit
You can’t go wrong eating more fruit and veggies. Fruit and veggies are superstars for fibre, vitamins, minerals and antioxidants which protect us from not just heart disease but other health conditions too such as high blood pressure, cancer and diabetes. As a general rule, try to have 1-2 servings of veggies or fruit at every meal and snack. Or just think of filling half your plate with veggies and fruit at every meal.

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