Balanced Breakfast on the Go

Breakfast can be helpful in many ways:

Create an easy and quick balanced breakfast by choosing options from the various food groups below.

Whole Grains

Whole grains provide more fiber, vitamins and minerals than enriched or refined grains. Look for whole grains listed as the first ingredient such as oats or whole wheat flour.
Whole grain breads, including English muffins and bagels
Oatmeal
Whole grain pancakes
Whole grain granola bar or cereal
Quinoa

Fruits and vegetables provide many phytonutrients that help our body fight disease.

The fiber in fruits and vegetables can help you feel full.

Calcium and vitamin D in dairy products are important for good bone health.

Lean protein helps your body have more energy by controlling blood sugar.

Protein can also help keep you satisfied when included in a meal or snack.

Whole wheat English muffin with peanut butter and banana.
Instant oatmeal prepared with hot water in a thermos with a piece of fruit and chopped walnuts.
Yogurt topped with granola and berries.
High fiber granola bar, unsweetened fruit and string cheese.
Peanut butter and jelly sandwich on whole wheat bread or sandwich thin and milk.
Smoothie with yogurt, frozen fruit and soy milk.
Poached eggs on whole wheat bagel, English muffin or toast and an apple.
Cottage cheese with unsweetened fruit and whole grain cereal.
High fiber cereal and milk in a thermos and almonds.
Breakfast burrito - whole wheat tortilla with scrambled eggs, sautéed onions, peppers and cheese.
Whole grain crackers, spreadable cheese and grapes.
Whole wheat bread, sandwich thin or toast with vegetarian “sausage,” spinach and tomato along with milk.