Some mornings I’m simply hungrier than others. I let my cravings mostly dictate what I eat as my first meal. I’m guess I’m lucky in a way that I never crave pancakes or french toast (then again, you do loose your taste for that type of stuff over time when you never eat it).
So being a bit hungry, look at this perfect little fat, carb and protein “vegetarian” breakfast.
Half an avocado cut in half, filled with hummus. Little bit of tomato and onion on the side and a drizzle of good olive oil.
Couple of things worth mentioning here I think in no order of importance.
- Fat for “breakfast” is a good thing, especially if you are also a coffee drinker. Now a donut is fat for breakfast too. I’ve read about many many very physically active people (professionals, celebs) that eat an avocado for breakfast as their staple breakfast to start the day. So yummy avocado fat with a tiny bit of good olive oil added, I believe beats out a donut, but hey, what do I know.
- Carbs for breakfast are a good thing. Pop tarts are carbs too. Home made hummus (chick peas) has a nice amount of carbs and protein. The poptart does have 2 grams of protein. Hummus you ask? well that has 1.5 grams of protein per table spoon. 30 years of pop tart breakfasts or 30 years of avocado hummus breakfasts? Which one do you think will give you the most benefit from a “fuel” standpoint? Maybe it doesn’t matter one iota…ever think about that? So why do I do it? I don’t worry about right and wrong, I enjoy eating and I enjoy “feeling good”. And from trying both ways, I’ve learned that I simply only feel consistently good with only one of the choices. Let’s be honest, how many times have you gone out on a weekend morning with friends or family for a nice breakfast only to feel like crap for hours after?
- Calories- what do you think the count is? This is interesting, ready? Half an avocado 225-250 calories, 1 tablespoon olive oil 120 calories, 4 tablespoons hummus 100 calories. So total meal calorie count around 450. Take another look at the picture. See how small that meal is?
- Let’s explore a tiny little bit further. So total carb count for the hummus is about 10 carbs and 5 grams of protein for the serving of 4 tablespoons. Of course when you are in a rush, you can stop at Starbucks and be one of those “healthy people” and eat a “Spinach and Feta wrap”- This bad boy only has 290 calories and comes in with a whopping 19 grams of protein. So what’s under the hood?
The breakdown goes like this- Total Fat 10 G – Sodium 830 mg – Carbohydrate 33G – Fiber 6G – Sugars 4G – Protein 19 G.
Now for the ingredients: wheat wrap, whole wheat flour, enriched wheat flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), canola oil, vital wheat gluten, corn starch, oat fiber, soy protein, honey, salt, yeast, monoglycerides, guar gum, dextroxse, soybean oil, sesame flour, yeast (inactive), calcium sulfate, calcium propionate, fumaric acid, l-cysteine, fungal amylase, egg white omelet (cage free egg whites, whey powder, unmodified corn starch, nonfat dry milk, salt, butter flavor [sunflower oil, natural flavors, medium chain triglycerides, palm kernel oil], xantham gum, guar gum, liquid pepper extract), spinach, crumbled feta cheese(pasteurized milk, salt, cheese culture, enzymes, potato starch [added to prevent caking]), sun dried tomato cream cheese (water, pasteurized milk and cream, tomato paste, whey protein concentrate, dehydrated garlic, modified food starch, salt, sun-dried tomatoes [tomatoes, sulfur dioxide (preservative)], sugar, canola oil and olive oil, spices, cheese culture, cream, stabilizers [carob bean and/or guar gums], lactc acid, potassium sorbate [preservative], crushed garlic, citric acid, corn syrup solids, maltodextin, natural flavors, sodium citrate, sodium phosphate, enzymes), roasted tomatoes (tomatoes, roasted tomatoes, canola oil, olive oil, garlic, oregeno, salt).
Let’s do our breakfast breakdown for comparison:
Total Fat Avocado 21 grams – Olive oil 14 grams – Carbs 12 grams – Avocado Protein 2.9 grams -Hummus Carbs 100 grams -Hummus protein 4.9 grams _Sodium 225 mg (less even as it was less than a 1/4 teasp)
Ingredients: Avocado, olive oil, chickpeas, salt, lemon juice, tomato and onion
So as you can see our home made meal has a much higher fat component, MORE than triple the amount of the Starbucks wrap. 1/3 LESS of carbs, 600 mg LESS sodium and 2 gram of protein LESS than the wrap.
So what to make of all this? It’s an interesting comparison, I picked the feta wrap as that is the lowest fast food breakfast item around.
Other than that, I don’t know anything either….except for what makes me “Feel Good”
A breakfast like above gives me the “tastiness” I often crave when I’m hungry in the morning, and the ingredients keep me steadily fueled till the next time I eat.
Calories are calories are not calories are not calories…fat is fat is not fat is not fat…etc etc. It’s all a bit much don’t you think?
EAT REAL FOOD and do it consistently. That way you can keep all this “diet/what to eat/what not to eat/super foods/macro ingredients” bullshit simple 🙂