Breakfast Tips and Flat-Out Pizza Recipe
MYTH VS. FACT
Myth: “It’s cold outside…I won’t get dehydrated because I am not sweating as much.”
Fact: Your body actually has to work even harder to stay hydrated in cold weather because it has to warm the cold air as it enters the body. Also, you are still sweating even if you are cold…so make sure you continue to drink 5-10 oz of fluid every 15-20 minutes during exercise.
Sports Nutrition 101
Add protein to your breakfast …And increase energy levels all day!
Do you eat a breakfast of cereal, fruit or a bagel and wonder why you are starving 1 hour later? You need some protein!
Most people would say breakfast is the most important meal of the day, but the truth is that according to research done by the International Food Information Council, only 46% of Americans actually eat breakfast 7 days a week and we all know student athletes are at the top of the list of those that skip breakfast. Typically athletes that do take a minute to eat breakfast just grab a quick bowl of cereal or a cereal bar and run out the door to school. Is it possible that we might have it all wrong…a lighter breakfast may not be better? Breakfast might be the base for good nutrition all day?
With athletes of all ages complaining of low energy levels, we have to start looking at our eating patterns…maybe we are not fueling the body adequately. Most athletes grab a light breakfast (if any), eat a sandwich/chicken strips/pizza at lunch, skip the afternoon snack and go to practice then eat a very large dinner because they are starving. Why are you so hungry you ask? You didn’t fuel the body with appropriate carbohydrate, protein and healthy fat that it needed all day. Thus, now it is trying to play “catch-up”.
A recent study conducted at Purdue University found that those who add a protein to their breakfast tend to be less hungry throughout the day. Protein slows down digestion and when added to a carbohydrate, keeps the blood sugar from spiking. Thus, you feel full longer and are less likely to crash and feel tired in the afternoon.
Proteins are made of amino acids that help build lean muscle mass, help at the immune function level and help with hair/nail health. They are essential in injury healing and in times of growth and development. However, at breakfast protein usually gets sacrificed. Good examples of protein are lean meat, chicken, fish, low-fat dairy foods, eggs, whey protein powder, soy products, nuts seeds, and peanut butter.
Quick ways to add protein for a power-packed breakfast
- Mix 2 Tbs. of nuts into your whole grain cereal or as part of a trail mix with granola & dried fruit
- Mix 1-2 Tbs. peanut butter in your oatmeal or spread on your toast
- Drink a glass of big low-fat milk an English muffin breakfast sandwich with egg/cheese/ham
- Spread 2 Tbs. peanut butter on a bagel & eat it with a low-fat yogurt
- Add a low-fat string cheese as a side item like cereal or whole wheat waffles & syrup
- Scramble up eggs, egg whites or egg beaters & eat with a bagel and fruit
- Melt a slice of low-fat cheese on your toast or bagel & eat with a banana and big glass of low-fat milk
- Use 1 scoop whey protein as an ingredient in a smoothie with low-fat milk, honey, banana and berries
Healthy Bites…Recipe of the Month
“The Flatout Pizza”…Need pizza for your football party? Try individual pizzas!
Pizza is a favorite for most people…especially during a football game. However, now that football is on almost every night of the week…you might want to watch your pizza intake or learn how to make it healthy!
Let’s breakdown “The Flatout Pizza” ingredients…When making common recipes healthy, the key is to choose low-fat, whole grain ingredients. In the case of the flatout pizza, we start with a whole wheat flour-oat fiber base, the Flatout wrap. It contains 9 grams of fiber AND 9 grams of protein. Next we add 1⁄2 cup tomato sauce & 1 cup veggies to get in a variety of vitamins and minerals.
“The Flatout Pizza” Recipe
• 1 Flatout wrap
• 1⁄2 cup Barilla Tomato & Herb Pasta Sauce
• 1⁄2 cup grated 2% Mozzarella cheese
• 2 oz lean sliced Canadian Bacon
• 1 cup non-starchy veggies of choice
Calories: 390, Carbohydrate: 36 gm, Fiber: 14.5 gm, Protein: 39.5 gm, Fat: 14 gm, Cholesterol: 60 mg
Add a salad w/vinegairette dressing and a whole wheat breadstick or piece of garlic 2% cheese toast and you are set with a protein packed pizza that tastes great!
If you have to order pizza out…
When ordering pizza at a restaurant there are some tips you can use to help make the pizza healthier. First, start by getting thin crust as many thick crust pizzas have lots more calories. Next, try to get a ham/veggie, chicken/veggie or veggie pizza. Toppings such as sausage, bacon, and pepperoni are very high in fat and thus not the best option. Then, blot your pizza with a napkin before eating to remove excess grease from the cooking process. Finally, remember that pizza is about portion size. Try to eat 1-2 slices and add a fresh salad or vegetable with it…this will increase the fiber content of the meal and help you feel more satisfied.
Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.