Do you wonder what to eat for breakfast? Are you looking for quick and healthy ways to start your day?
Check out what your doctors do…you may find some helpful tips for you!
Dr. Mihir Patel plans ahead. He hard-boils eggs the night before and has 4 egg whites with fruit in the morning. Dr. Chavon Onumah makes a sandwich on an English muffin. It has a scrambled egg, sliced tomato, sliced avocado (stick to 1 or 2 slices), and a slice of cheese. Look for cheeses made with 2% milk to eat less saturated fat. She also makes a special omelet some days—see the next page for the recipe!
Yogurt…Greek that is.
Doctors Amy Stone, Brad Moore, and Jillian Catalanotti all like to eat Greek yogurt with fruit or granola for breakfast. Dr. Moore likes his yogurt with frozen berries. Stick them in the fridge overnight, and you will find some low-sugar syrup—a perfect match for plain yogurt!
What would breakfast be without some cereal? Hot or cold, cereal is a common choice for breakfast. For her breakfast, Dr. Bonita Coe uses plain instant oatmeal (1/2 cup dry is a good portion) plus ½ Tbsp. heart-healthy margarine spread—she likes Earth Balance. She mixes them with ¼ cup plain almond milk. Drs. Natasha Ang and Robert Jablonover eat their cereal cold. Both use whole grain cereals like shredded wheat or Kashi Heart to Heart. You can use almond milk for less carbs. Cow’s milk and soy milk will give a little more protein. Make sure to watch your portion and pair it with something with protein. Some choices are a hard-boiled egg, Greek or plain yogurt, low-fat cheese, or nuts/peanut butter.
Cheese is part of Dr. Katalin Roth’s and Natalie Nicolas’s (the dietitian/nutritionist that works with the docs) daily breakfast. Dr. Roth typically eats low fat cottage cheese with fruits like bananas or berries. Natalie usually has a sandwich with 2 slices whole grain bread, an ounce of reduced-fat cheese, and some sort of vegetable—like cucumber or tomato slices.
Drs. Bonita Coe and Chavon Onumah sometimes have smoothies for breakfast. See Dr. Coe's recipe below!
For her smoothie, Dr. Onumah uses spinach, pineapple, banana, pear, dried oatmeal, wheat germ, frozen yogurt, and some orange juice. She plans ahead by putting everything but the yogurt in the blender and in the fridge the night before. In the morning, she adds the yogurt and blends it all together. When making your smoothie, make sure that you add no more than 1 cup of fruit and ¼ cup of oatmeal/wheat germ combined. This will help control the calories and manage your weight.
Dr. Coe's Morning Smoothie
1 cup unsweetened almond milk
½ cup frozen fruit
3 scoops protein powder (look for one with 15-20 gm per serving)
1 cup juiced leafy greens
Place all ingredients into a blender. Mix together and enjoy!
Dr. Onumah’s Egg Frittata
(Makes 5-8 servings)
10 eggs (can use 5 eggs, 5 egg whites)
¼ cup shredded cheese blend
¼ cup creamed cheese
1.5 cups spinach (or more)
Italian seasoning and pepper to taste
- Preheat oven to 350 degrees F.
- Beat eggs.
- Add cheeses, Italian seasoning, and pepper.
- Spray a skillet with olive or canola oil cooking spray. Pour mix into skillet.
- Add baby spinach leaves on top.
- Place skillet into oven. Cook for 10-15 minutes, or until set.
If you're interested in making an appointment with one of our primary care providers, please call (202) 741-2222.