Wheying in on Oatmeal
If you've set a health goal that needs refinement, one tiny step towards an overall healthier eating resolution would be to eat breakfast. Many Americans still don’t eat breakfast, despite dozens of studies that show that regular breakfast eating is associated with better health, better eating patterns and healthier weight.
I have to make sure that I get enough protein in my breakfast after I work out. Protein is important to help with muscle recovery and to build lean muscle mass. I make prefer to consume whey protein, which is one of the most effective proteins for muscle synthesis because it is a complete protein containing all 9 essential amino acids. I also like to make sure that my breakfast is high in protein because it will keep me feeling full until lunchtime.
The great thing about whey protein is that it is naturally found in milk and it can be easily added to a lot of different recipes in the form of whey protein powder. Taking this into consideration, I like to add either just milk or both milk and whey protein powder into my morning oatmeal. Here is my favorite oatmeal recipe that I have used to make sure that I am getting enough protein in my morning meal. When peaches are in season I substitute them for the apples.
Protein Power Apple Blueberry Oatmeal
½ cup Oats
1 cup Milk*
½ Apple, diced with skin on
1 scoop 100% Whey Protein Powder (Vanilla flavor)**
Microwave oats and milk for 2 1/2 – 3 minutes.
Thoroughly mix protein powder into the oats.
Add blueberries and apple on top and serve.
*You can vary the amount of milk that you use depending on the consistency you like your oatmeal, I like mine to be really creamy so I add an extra splash of milk at the end.
**You can make this recipe without the whey protein powder. It tastes just as good and will still have a good amount of protein from the milk.
Nutrition Information: Calories 395, Total Fat 5 g, Saturated Fat 1g, Cholesterol 65 g, Sodium 187 mg, Potassium 713 mg, Total Carbohydrate 58 g, Dietary Fiber 7 g, Sugars 28g, Protein 32 g, Calcium 51%
Nutrition Information (Without Protein Powder): Calories 295, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 5 mg, Sodium 107 mg, Potassium 543 mg, Total Carbohydrate 55 g, Dietary Fiber 7 g, Sugar 26 g, Protein 14 g, Calcium 31%
*Nutrition information was calculated using Nonfat Milk and 26 grams of Designer Whey Protein powder.
What do you like to add to your oatmeal? Share what you eat to get your mornings #Off2aGoodStart
Many thanks to Jocelyn Fry, former nutrition intern at Dairy Council of California, for writing this recipe post. We wish her much luck this year as she completes her dietetic internship at Brigham and Women’s Hospital in Boston.
Happy National Oatmeal Month! What do you like to put on your oatmeal?
Trina Robertson, MS, RD is a registered dietitian nutritionist with a master’s degree in nutrition. As a HealthyEating.org Mom she shares her positive approach to healthy eating with the goal of inspiring others to prepare and enjoy foods from all the food groups. As a Project Manager with the Dairy Council of California, Trina develops, evaluates and promotes nutrition education materials for students and adults. At home she enjoys cooking and sharing meals with her family. Her most rewarding accomplishment is that her boys are good eaters and are learning to cook. Follow Trina on Twitter @TrinaR_RD and find more Healthy Eating ideas on Facebook and Pinterest.