Nutrition: Easy as 1-2-3

Breakfast is the most important meal of the day and many athletes skip breakfast because of lack of time.  So here is a quick guide for a combination breakfast.  A combination breakfast is having one high-carbohydrate food, one high-protein food, and one fruit. Athletes can choose any combination of one food from each of the three columms below.   This is an easy 1-2-3 breakfast that takes little time to prepare. 


Carbohydrate                                                                                                                    

Cereal                                                                                                                              
Oatmeal                                                                                                                          
Grits                                                                                                                                   
Toast                                                                                                                          
English Muffin                                                                                                                  
Bagel                                                                                                                                     
Pancakes                                                                                               
Waffles                                                                                                                  
Granola                                                                                                                     
Granola Bar                                                                                                                   
Four Tortilla                                                                                                  
Whole Grain Crackers                                                                                          
French Toast                                                                                                                       


Protein                                                                    

  Low-Fat Milk                                                             
  Yogurt                                                                     
  Eggs                                                                           
  Peanut Butter                                                             
  Cheese                                                                      
  Ham                                                                            
  Turkey or Chicken Sausage                                   
  Canadian Bacan                                                       
  Almond Butter                                                        
  String Cheese                                                            
  Scrambled Egg Whites                                           
  Cottage Cheese                                                         
  Walnuts                                                                      

 Fruit

 100-Percent Juice
Banana
 Strawberries
 Fruit Smoothi
 Apple
 Mixed Berries
Applesauce
Canned Fruit
 Grapes
 Orange or Tangerine
 Tomato or V-8 Juice
 Pineapple
 Pear