Happy New Year! I hope this new year is a year filled with health, happiness, and success- both your sport and in the classroom!
The new start of the year reminds me of the importance of starting off the day properly fueled both to perform well in practice and competition but also in the classroom.
Studies show that a healthy breakfast can help give you:
1. Increase energy, endurance, and strength during workouts and competition
2. Improve concentration and focus in the classroom
3. Provide you more nutrients, vitamins and minerals to make your diet more well-balanced
4. Energize you throughout the entire day to prevent food cravings or overeating the rest of the day
5. Strengthen your bones and protect your heart :)
6. Control your weight and maintain your lean body mass!
It is important to choose the right "Bruin" foods for breakfast. A healthy breakfast should contain whole grains (energy), lean protein (muscle-building and repair), fruits and vegetables (energy and antioxidants) and healthy fats (for satiety)!
Bruin-approved Breakfast Ideas for 2013:
- Vegetable omelet (fill with 3 of your favorite vegetables) with fresh fruit and whole wheat toast with 1 tsp peanut butter, and low-fat milk
- Whole wheat English Muffin with low-fat cheese, scrambled egg, and slice of tomato and 2 slices of avocado with side of fruit and milk
- Greek yogurt parfait with 1/2 cup low fat granola, chopped walnuts and fresh blueberries
- Oatmeal with dash of cinnamon and brown sugar, topped with slivered almonds and blueberries with side of low-fat milk
How will you start your day?
Fueling Bruins!
Emily Mitchell, MS, RD, CSSD, CDE
Director of Sports Nutrition
emitchell@athletics.ucla.edu
424-645-4403
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