Power Breakfast: Protein and Eggs

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Breakfast is important for boosting metabolism, but consuming protein at breakfast is equally important as research has shown that protein can help keep you fuller longer and more satisfied. Good breakfast protein sources are eggs, nuts/nut butters, or dairy products such as Greek yogurt. Eggs sometimes get a bad reputation for their cholesterol content. Yes, they do contain cholesterol, but blood cholesterol levels are affected more by full-fat dairy products and high fat meats. Eggs also contain many vitamins and minerals including iron and carotenoids. These nutrients may reduce the chance of blindness in older adults as well as reduce age-related macular degeneration. Another benefit of eggs is its protein content. One egg has 6 g of protein. And, although eggs contain cholesterol, their nutrient content is beneficial and the American Heart Association recommends one egg daily. If you would like more than one egg, try scrambling one whole egg and one egg white.
Omelet Breakfast SandwichIngredients:1 whole wheat English muffin or 2 slices whole wheat bread1 egg, 1 egg white¼ cup bell peppers, chopped¼ cup onion, chopped¼ cup spinach, chopped(Other veggies optional)
Directions:In a small sauce pan, sauté peppers and onions until soft. Add eggs and spinach and cook until eggs are done. Place omelet over toasted muffin or bread. Enjoy!
Reference:Zelman KM. “Good Eggs: For Nutrition, They’re Hard to Beat”.<http://www.webmd.com/diet/features /good-eggs-for-nutrition-theyre-hard-to-beat>. Accessed 8 January 2012.
Stephanie bailey - Dietetic Intern - University of Memphis

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