Ever eat breakfast and feel hungry about an hour later? Are you eating a large enough portion for breakfast and making it balanced? Here is a little tip I came up with to help others know how to make a solid, balanced breakfast–include the 3 P’s: Protein, Power Carb, and Produce!
Protein is a macronutrient made up of amino acids which play an important role in preserving and building muscle mass, supporting immune function, the foundation of neurotransmitters, growth and tissue repair, and the production of essential enzymes and hormones.
What are sources of protein? Dairy: yogurt, milk, cheese, cottage cheese; meat and eggs: turkey, chicken, beef, lamb, fish, pork, duck and chicken eggs; nuts: peanuts, walnuts, pistachios, macadamias, almonds, cashews, pecans, etc.; Legumes: black eyed peas, lentils, beans- pinto, black, garbanzo, etc.; seeds: pumpkin, sunflower, chia, flax.
Carbohydrate is another macronutrient made up of fiber, sugar and starches. Carbs are the macronutrients that provide the main and preferred source of energy for the body and brain. Carbohydrates play an important role for the microbiome (AKA gut bugs living in your intestines) and are needed for the brain, central nervous system, and muscles to work.
So what is a power carb? Any kind of fibrous carb (or a “complex” carb), meaning a carb high in fiber. Carbs can be found in a variety of fruits, vegetables, beans, grains, and so on; however, to have a nice, balanced breakfast, it’s good to have a fibrous starchy carb AKA what I like to call a power carb. Some examples of a power carb include whole grain bread, buckwheat, quinoa, brown rice, oats, potatoes with skin, amaranth, farro, barley, muesli, beans, whole grain cereal, etc.
The last P is produce! The kind of produce I’m referring to is some kind of fruit or vegetable. Fruits and vegetables provide a plethora of benefits for our health including carbohydrates, fiber, vitamins, minerals, electrolytes, and phytonutrients which have antioxidant and anti-inflammatory effects. Some examples of easy produce to include with breakfast are berries, figs, mango, sautéed spinach, sautéed okra, avocado, apples, bananas, pears, peaches, melon, etc. The options are endless– whatever floats your boat!
There you have it, an easy checklist to see if your breakfast is balanced by containing the 3 P’s! Do you have all 3 in your normal breakfast routine? Are you a breakfast person? I’d love to know!
Interested in having a one-on-one to discuss your personal nutrition goals and navigate through some current roadblocks? Contact me and let’s have a free 10 minute discovery call to see if I can help!
