Happy New Year! My
goal is for you to focus on how nutrition can improve your performance and
health. Each week I will be focusing of
one of the five key aspects that will maximize your performance. Start to learn
and practice daily the Bruin Nutrition
Mantra!
Bruin Nutrition Mantra
Breakfast
Everyday
Recovery
Nutrition
Utilize Fuel
around Activity
Immune
strong/Injury free
Nutrition over
supplements-Food First!
This Week’s Focus: Choosing the Right
Breakfast Foods
Breakfast really is the most
important meal of the day. Not only does it give you energy to start a new day,
but breakfast is shown to improve athletic performance and improve your health.
Studies show that eating a healthy
breakfast (variety of foods-fruits, vegetables, whole grains, low-fat dairy and
lean protein) can help give you:- A more nutritionally complete diet, higher in nutrients, vitamins and minerals
- Improved concentration and performance in the classroom
- More strength and endurance to engage in physical activity
Fueling
your body with what it needs at the beginning of the day will ensure you have
enough energy to meet the demands of practice sessions and it will also allow
them to choose better quality foods for other meals.
Here are some quick and healthy
choices:
- A veggie omelet and a piece of whole-wheat toast, 1 cup Greek yogurt, 1 cup berries
- A whole-wheat English muffin with low-fat cheese, a scrambled egg, and slice of tomato or lean ham, 1 cup milk
- Smoothie made with fruit, almond butter and low-fat yogurt
- Salmon on whole-grain bagel with avocado, low fat cheese, and vegetables, side of fresh fruit
- Whole-grain cereal with fresh fruit and low-fat milk and 1 slice whole wheat toast with peanut butter
- Oatmeal made with low-fat milk, raisins and nuts, 1 cup low-fat milk
Get
in Breakfast Everyday! Be consistent
and you will see RESULTS!
Fueling
Bruins,
Emily
Mitchell, MS, RD, CSSD, CDE
Director
of Sports Nutrition
UCLA
Athletics
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