Breakfast is widely considered one of the most important meals of the day as it provides energy throughout the day. Katherine Zeratsky, Mayo Clinic nutritionist, says that more Americans are skipping breakfast to save time or cut calories in the morning. However, making a breakfast shake with oatmeal and fruits provides a quick and flexible breakfast option with a short prep time that provides essential nutrients.
Breakfast shakes provide a nutritious meal that can be made in a few minutes with a blender and consumed as you commute to work or school. The oatmeal and fruit breakfast shake provides several functions and benefits to your overall nutrition plan and health. The ingredients and nutrients replenish your glycogen stores that gives you energy for physical activity during the day and also helps to keep you on track in making healthy meal choices throughout the day.
The serving size and individual ingredients should be chosen based on your individual nutritional requirements and body weight goals. For example, if you are an athlete or bodybuilder wanting to increase muscle mass and gain weight, you will consume a larger serving size along with adding additional ingredients for extra calories. However, if you want to lose weight, use a small serving size with basic ingredients to restrict calories. Other considerations include any food allergies that restrict certain ingredients such as gluten, dairy or soy products.
According to the Mayo Clinic, a healthy breakfast consists of whole grains, low-fat protein, low-fat dairy and fruits or vegetables. The oatmeal provides the whole grains while fruits such as bananas or berries provide the fruit source. You can also use fruit juices such as orange juice or apple juice for the fruit source and liquid. Low-fat protein can come from whey protein powder while low-fat dairy can be added with skim milk or yogurt.
Nutritional facts for breakfast shakes with oatmeal and fruits varies according to the ingredients. A sample shake using one cup of apple juice, one banana, three tbsp. of oatmeal and three tbsp. of maple syrup contains a total of 375 calories. The shake contains only 2 g of total fat but provides 90 g of total carbohydrates including 4 g of dietary fiber and 3 g of protein.
- HealthyMenuMailer.com: Healthy Breakfast Smoothies; Susanne Myers and Christine Steendahl; 2005
- Bodybuilding.com: Protein Shake Recipes
- Energy First: Protein Shake for Breakfast
- Mayo Clinic: Healthy Breakfast; Mayo Clinic Staff; February 2011
- Mayo Clinic: Why Does Eating Breakfast Help Control Weight; Katherine Zeratsky; July 2009