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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.

Apple Pie Overnight Oats

 

4 jars of apple pie overnight oats with apples and flowers in the background

Apple Pie Overnight Oats

This delicious breakfast features nutritious oats and the cozy flavours of apple pie. It's all made ahead of time so you can go ahead and hit that snooze button!
Course Breakfast
Servings 1

Ingredients
  

  • 1/2 apple, diced
  • 1 tsp maple syrup
  • 3/4 tsp ground cinnamon
  • 1/3 cup oats
  • 1/3 cup milk
  • 1/3 cup plain Greek yogurt
  • 1 tsp maple syrup
  • 1 tsp ground cinnamon

Instructions
 

  • In a microwave-safe bowl, toss apples with maple syrup and cinnamon. Cook in the microwave for 45-60 seconds.
  • In a container or jar, add oats, milk, yogurt, maple syrup and cinnamon. Stir well to combine.
  • Spoon cooked apple on top of the oat mixture.
  • Cover and refrigerate overnight. Stir before eating.
Keyword apple pie overnight oats, apples, breakfast, breakfast ideas, breakfast recipes, easy breakfast recipe, oats, overnight oats

Cheese and Veggie Omelet

 

Cheese and veggie omelette on a white plate served with orange slices, strawberries and toast

Cheese and Veggie Omelet

Did you know that the vitamin D in eggs boosts the absorption of calcium from cheese? Add any veggie you have on hand for this easy and delicious meal!
Course Breakfast, Main Course, Snack
Servings 1

Ingredients
  

  • 3 eggs
  • 1 tbsp milk
  • salt and pepper to taste
  • 1-2 tsp butter
  • 1/4 red pepper, diced
  • 1/4 cup shredded cheese
  • 2 tbsp diced onions or green onions

Instructions
 

  • In a bowl, beat eggs with a whisk or fork.
  • Add milk, salt and pepper. Whisk again.
  • Melt the butter in a frying pan over medium-high heat.
  • Pour the egg mixture into the pan. Tilt and rotate the pan so that the egg is spread out evenly.
  • Cook for about 2-3 minutes or until the egg starts to set. Fill half of the omelet with red pepper, onions and cheese.
  • Use a spatula to gently fold the unfilled side of the omelet onto the filled side.
  • Cook for about 1 minute.

Notes

Cheese and veggie omelette on a white plate served with orange slices, strawberries and toast
Keyword cheese and veggie omelet, cheese omelet, eggs, omelet, veggie omelet

Simple Ways to Boost Your Fibre

Dietitian Sue Mah talking to TV host about fibre

With the start of the new year, one way to eat better is by eating more fibre!

We need 25-38 grams of fibre every day, but most of us are only getting about half of that amount! There are generally 2 main types of fibre:

  • Soluble fibre – this is the type of fibre that can help lower blood cholesterol and control your blood sugar. It’s found in foods like apples, oranges, carrots, oats, barley, beans and lentils.
  • Insoluble fibre – this is the type of fibre that helps you stay regular. It’s found in fruits, veggies, whole grains and bran.

How can you get enough? As a regular dietitian expert featured on Your Morning, I shared a few simple tips for boosting fibre at breakfast, lunch and dinner.

Take a peek at the before and after meals below, and watch the TV interview here!

Send me a comment and let me know how YOU get more fibre every day!

 

original breakfast plus breakfast with fibre boost

original lunch plus lunch with fibre boost

original dinner plus dinner with fibre boost

[Images: @YourMorning]

 

5 Ways to Up Your Protein

sue-kelsey-1

Want to build those muscles? For optimal muscle protein synthesis, aim to have 20-30 grams of protein at every meal. For most of us, this means pumping up the protein at breakfast and dialing down the protein at dinner time.

Watch my TV interview to see if you’re getting enough protein at every meal.

Here are 5 easy ideas to help you get enough.

1. Egg Sandwich – Start with 2 large eggs and add 2 T of grated cheese. Whip up some scrambled eggs or an omelet with veggies. Roll it up in a whole wheat tortilla. 20 grams of protein.

2. Greek Yogurt Smoothie – Make your favourite smoothie with 1 cup of Greek yogurt. Easy! 20 grams of protein.

3. Soup and Sandwich – Warm up to a bowl of minestrone soup and 1/2 veggie sandwich. For the sandwich, try Canadiana Rustic Bean Bread (made by Country Harvest) with with 2 T hummus and your favourite fresh veggies. Add a slice of cheese to the sandwich or add 3/4 cup Greek yogurt for dessert. 30 grams of protein.

4. Super Salad – Fill at least half your plate with leafy salad greens and colourful veggies. Top it with 3 ounces of cooked lean meat (about the size of a deck of cards). 20 grams of protein

5. Protein Power – Grab a handful of nuts and team it up with a latte made with 1 cup of milk or fortified soy beverage. 20 grams of protein.

Back to School Routine…with a Teen!

Well, we’re finally settled into a new schedule that’s packed with school team practices, extra curricular lessons, and after school clubs. Now that my kids are teens, I’ve learned a few things and have had to adjust my eating plan for them.

1. My teens go to sleep late. What’s happening is a change in their melatonin which is a hormone that regulates the wake-sleep cycle. In young kids, melatonin is released early in the evening, triggering an early bedtime. In adolescents however, the melatonin isn’t released until 9 pm or even 10 pm, meaning that my teens aren’t feeling sleepy until at least 11 pm.
The food fix: Keep plenty of grab-‘n-go foods in the kitchen. With dinner typically at 6 pm, my teens are often hungry for a snack around 9:30 or 10 pm. By creating an environment of healthy food choices such as bagels, tortilla chips, grated cheese, yogurt, fresh cooked meat, fresh fruit and fresh veggies, they can make their own smart snacks while I’m catching my ZZZs.

2. Teens like to sleep in. This is a corollary to lesson #1 above! My teens might have only have 15-20 minutes on a weekday to get up, eat breakfast, change, groom themselves, print out their homework assignment, pack their bags, text their friends, slap on some sunscreen, and then finally jump out the door.
The food fix: Keep it simple in the morning. 20 minutes is definitely doable in the mornings, but to keep things moving along, we focus on easy to eat, protein-filled breakfast options. Some of their favourites are Greek yogurt smoothies, fresh fruit, grilled cheese sandwiches and eggs.

3. Teens can have changing lunch times. Last year,my daughter’s lunch period was at 12:45 pm. This term, it’s at 11:15 am. Next term, her lunch period switches to 12:15 pm.
The food fix: Pack a snack.To ensure that she’s hungry for her early lunch, we try not to have an overly big breakfast. By the time 3:30 rolls around though, she’s absolutely starving, so we pack a little something extra in her lunch bag for those after school munchies.

4. Teens like to buy their lunch. Like all teens, my crew is becoming quite independent and enjoys the freedom to buy their lunch from the school cafeteria or nearby quick service restaurant.
The food fix: We follow the 80-20 rule. On most days of the week, my teens will bring a packed lunch to school. Once a week, they buy their lunch. We talk about healthy choices and money sense. But I never judge them on their choices. I do however, sneak in an extra fruit or veggie at breakfast and suppertime!

Would you pass the breakfast test?


In a recent TV interview with CBC National News, I had the wonderful opportunity of meeting award-nominated journalist Heather Hiscox and rate her favourite morning meal. As the anchor for the national morning news, Heather starts her day at 5:30 am with “a handful of Shredded Wheat, some bran buds, half a banana and 2% milk.” It’s been her breakfast for the past ten years, and it tides her for at least four hours.

In rating her breakfast, I used the following five-point criteria:
1. Variety – does the breakfast contain foods from at least three of the four food groups in Canada’s Food Guide? Bonus points if veggies are included at breakfast!
2. Fibre – is there at least 4 grams of fibre?
3. Protein – is there about 20 grams or more protein?
4. Healthy fats – do any of the foods provide healthy fats?
5. Whole grains – are the choices whole grain?

So did Heather pass the breakfast test? Well, her breakfast included foods from three food groups; the meal contained at least 4 grams of fibre, thanks to the cereal and bran; and her cereal choice was a whole grain. When it came to protein though, Heather’s meal was shy of the 20 grams of protein that’s often recommended to help with satiety. Including a sprinkle of nuts or seeds would not only pump up the protein, but also add some healthy fats to the meal.

My overall grade for Heather’s breakfast: A-

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