Healthy Fast Food at Home!

Not much of a cook? Don't have 30 minutes of more to prepare a meal? So busy that the thought of cooking seems unrealistic? These are very common statements that I hear from Bruin Athletes. Between busy practice schedules, class, and studying cooking a meal seems like a dream!
Instead of stopping by a fast food restaurant, think how of quick, fast meals that you can make at home! By making meals at home you can control of nutrient quality, energy, sodium, and fat!
A recent study found that a single junk food meal (example was a sandwich made with sausage, egg, and cheese-58% calories from saturated fat) that was high in saturated fat could harm your artery walls. Keep your arteries strong can help protect your heart health life-long!

There are some quick, easy, and fast recipes to fuel your body the right way!

Healthy Fast Food

Breakfast- whole wheat English muffin with favorite low-fat cheese and hard-boiled egg sliced

Whole wheat waffles topped with banana slices, peanut butter,and dash of light syrup (favorite brand is Van's Flax or Kashi Go Lean Waffles)

Yogurt parfait- low fat Greek yogurt with blueberries and handful of your favorite cereal

Lunch/Dinner Options

Sandwich roll-up
Whole wheat Flat-Out bread or whole wheat tortilla with shredded mozzarella cheese, sliced turkey breast, spinach. Pop in microwave for 15-20 seconds (until cheese is melted). Roll up and cut up in pinwheel slices.

Peanut butter and jelly sandwich
Use all-natural peanut butter and all natural jam on two slices of whole wheat bread

Veggie Burger
Favorite brand of vegetarian burger-microwave for one minute, add in sliced tomato and lettuce,and spread with mustard or ketchup, or spoonful of guacamole. Use whole wheat English muffin or bun!

Healthy Quesadilla
Use 2 percent sharp cheddar cheese, handful of canned beans and add between 2 whole wheat tortillas. Microwave for 1-2 minutes. Top with salsa and guacamole.

So you can fuel your body well with limited time and minimal cooking involved! Change your mind-set about being able to prepare healthy "fast food"!
What more options? Stop by for a list of great options to fuel properly throughout the day!
Fueling Bruins,
Emily Mitchell, MS, RD, CSSD, CDE

Study: J. Cantin, S. Lacroix, A. Nigam. 390 Does the Adherence to a Mediterranean Diet Influence Baseline and Postprandial Endothelial Function? Canadian Journal of Cardiology, 2012; 28 (5) DOI: 10.1016/j.cjca.2012.07.367