Friday Favorites: Laura’s Go-To Foods

Happy Friday!

Since so many people constantly ask me what I eat to stay fit and fueled for work and working out (including a colleague who just asked me two days ago in our break room!), I thought I’d offer some ideas for anyone who put eating healthy near the top of their list of New Year’s resolutions.

To keep things short and sweet, I’m going to stick with my top breakfast and snack options. (They also happen to be the meals people ask me about the most.) Before I get into the foods, let me offer this friendly reminder: while I am a certified fitness professional, I am not certified or licensed as a nutritionist or dietitian. These are simply food options that work for me based on the fact that I like how they taste and they keep me full for three to four hours.

Breakfast Option #1 (My Smoothie Alternative):

  • 1 cup plain non-fat Greek yogurt
  • 1 cup blueberries, blackberries or raspberries or up to two cups of strawberries and/or 1 banana
  • 1 serving high-fiber cereal (My fave: Newman’s Own “Honey Flax Flakes.” It’s the only cereal that keeps me full!)
  • Mix and enjoy!

Breakfast Option #2 (My Cereal Alternative):

  • One packet of plain instant oatmeal
  • 1 cup of berries and/or 1 banana
  • 1 cup plain non-fat Greek yogurt
  • Alternate mix-ins: fresh or frozen fruit of your choice; 1 oz of almonds (about 23 nuts); 1 tbsp peanut butter
  • Stir and enjoy!

Breakfast Option #3 (My Diner Fave):

  • Egg white omelet with veggies (Load ’em up: spinach, mushrooms, onions, peppers, tomatoes…you get the idea!)
  • To “splurge,” add feta or mozzarella as lower fat cheese options (vs. American or cheddar)
  • Toasted pita or whole wheat toast
  • Skip the potatoes and ask for lettuce and tomato instead
Snacks:
  • Cuties California Clementines®. These are my new favorite snacks for 2012. I can’t get enough of ’em! I will eat 3 or 4 at a time and not only get a healthy dose of Vitamin C, but I also satisfy my sweet tooth without the guilt that comes with eating cookies or candy.
  • 100-calorie mini bag of 94% fat-free microwave popcorn. This is a long time favorite for me! There’s nothing like a bag of popcorn and a fruit (or a few Cuties) about an hour before I head to the gym to keep me full and get some fuel before a workout. (I won’t lie: before a big workout, I’ll skip the mini and pop the full-size bag – but it’s still 94% fat free and better than a bag of regular potato chips.)
  • Low-fat string cheese (like Sargento) and an apple or other fruit
  • 1 serving of reduced-fat Wheat Thins with Laughing Cow cheese spread (add an apple or other fruit, and you’ve got your sweet and savory)
  • Non-fat plain Greek yogurt with an oz of almonds or cup of berries makes for a great snack, too! (Especially if you had oatmeal for breakfast.)
Finally, the two items I never leave home without are:
  1. A banana and
  2. A Fiber One bar

So, what breakfast and snack foods work for you? I’m always looking for ways to mix things up! At the end of the day, remember exercise and healthy eating habits should go hand-in-hand. You need to give your body the right fuel if you want to have fun, be fit and feel fabulous.

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About LauraLovesFitness

After spending more than 10 years in the communications industry, this lifetime fitness lover and newly certified fitness professional wants to share my passion for health and well-being with others.

Posted on January 13, 2012, in Health, Nutrition and tagged , , . Bookmark the permalink. Leave a comment.

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