Quick Breakfast Taco

A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

 

Servings: 1

Active Time: 15 minutes

 

Total Time: 15 minutes

 

  

 

2 corn tortillas

1 tablespoon salsa

2 tablespoons shredded reduced-fat Cheddar cheese

1/2 cup liquid egg substitute, such as Egg Beaters

Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds. Meanwhile coat a small nonstick skillet with cooking spray. (Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

 

Watch WINForum Nutritionist Kristi Tamaki prepare the tacos here

Supplements?  Almost All Athletes Don't Need Them 

Only athletes with an identified nutrient deficiency will benefit from targeted vitamin or mineral supplementation. While supplementation of certain vitamins and minerals (folate, B12, calcium, iron) may be recommended for some athletes who routinely eat low energy diets, or in special circumstances (pregnancy, genetic or medical conditions), there is no evidence to support improved performance with additional intakes.   Vitamins and minerals in supplement form will not enhance your performance and a high intake of a single nutrient may result in nutrient over-load and negative effects such as: tissue damage, kidney stones, impaired blood clotting, depletion of other nutrients, stomach upset and toxicity. 

Disadvantages of relying on supplements versus food include high cost, poor quality control* and the risk that the product contains a banned substance.  If you choose to take a vitamin or mineral supplement, stick to the RDI (Recommended Dietary Intake). 

Ideally, athletes should get their vitamin, mineral and anti-oxidant needs through food first using the wide variety of nutrient rich foods that we have covered in earlier weeks.

*dietary supplements do not require pre-market FDA approval - there is no guarantee of purity, safety, effectiveness, or contamination.

 B-Complex Vitamins (Thiamin, Riboflavin, Niacin, Folate Vitamins B6 & 12)

• Help turn the potential energy in food into energy in the muscle for exercise
• Support nerve function and muscle contraction for exercise
• Have a role in red blood cell formation, crucial for getting oxygen to muscles during exercise and recovery  

Good food sources include:

• Thiamin - Whole and enriched grains and fortified cereals
• Riboflavin - Almonds, milk, yogurt, wheat germ, fortified breads and cereals
• Niacin - Meat, fish, poultry, peanuts, peanut butter and enriched grain products
• Vitamin B6 - Meat, fish, poultry, eggs, beans whole grains, seeds and oysters
• Vitamin B12 - Seafood, meats, milk and cheese, eggs and fortified breakfast cereals
• Folate - Enriched grains, dark leafy greens, whole-grain breads and cereals and citrus fruits 

Vitamin C, E & A (Beta-carotene)

• Antioxidants that act as buffers against cell damage - cancel out damaging free-radicals that are produced by increased energy production
• Support the immune system protecting from infection

Vitamin C also plays a key role to:

• Helps produce collagen (the connective tissue that holds bones and muscles together),
• Protects against bruising by keeping blood vessel walls firm
• Aids in the absorption of iron and folate

Good food sources include:

• Vitamin C - citrus fruits (oranges, grapefruits and tangerines), strawberries, sweet peppers, tomatoes, broccoli and potatoes
• Vitamin E - Nuts, seeds, vegetable oils, green leafy vegetables (kale, spinach), and fortified cereals
• Vitamin A - liver and fish oils, leafy green vegetables (spinach, broccoli), orange and yellow vegetables (tomatoes, carrots, orange winter squash, cantaloupe, red bell pepper)

Vitamin D

• Your body can make its own vitamin D with enough sun exposure and it is most important for bone health by promoting the absorption of calcium from food
• Other roles support cell growth and muscle strength, immune function, and lowers inflammation 

Good sources: Fortified milk and cereals, cod-liver oil, seafood and eggs

Magnesium, Iron & Zinc

• Activators for energy production turning the potential energy in food into energy in the muscle for exercise
• Play a role in the system that controls acid-base balance
• Iron is a key element of red blood cells for oxygen delivery to the muscles
• Along with selenium, iron, and zinc have a role in antioxidant function
• Magnesium and zinc support immune function

Good food sources include:

• Magnesium - Green leafy vegetables (spinach), legumes (beans and peas), nuts and seeds, whole grains, banana, low fat milk and yogurt
• Iron - red meats, fish, and poultry, lentils and beans, tofu, spinach, raisins, molasses (eating vitamin C foods with plant-based iron helps with absorption of iron from these sources)
• Zinc - Oysters, crab, lobster, red meat, poultry, beans, nuts, whole grains, fortified breakfast cereals, and dairy products

Sodium, Potassium, Calcium, and Magnesium

• Support nerve function and muscle contraction for exercise
• Calcium and magnesium also support bone health giving strength to bone structure 

Good food sources include:

• Sodium - most processed foods, salted - pretzels, nuts, crackers, cheese, deli meats etc.
• Potassium - broccoli, peas, lima beans, tomatoes, potatoes, sweet potatoes, and winter squashes, citrus fruits, cantaloupe, bananas, kiwi, prunes, and apricots, milk and yogurt, nuts and legumes
• Calcium - dairy products, fortified foods (soy and nut milks, juices, cereals)
• Magnesium - spinach, legumes (beans and peas), nuts and seeds, and whole grains

 
The science-based contents of the Washington Interschollstic Nutrition Forum (WINForum) Site and Nutrition Navigator, such as text, graphics, images, and other material are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. WINForum clinics are accredited by the WIAA for coaches credit hours, and promote a healthy diet of fruits, vegetables, whole grains, protein and low fat or fat free dairy.