Breakfast can be helpful in many ways:
- Provide energy
- Improve alertness
- Increase the ability to remember and learn
- Increase your overall vitamin and mineral intake
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
Fruit and Vegetables
Fruits and vegetables provide many phytonutrients that help our body fight disease.
The fiber in fruits and vegetables can help you feel full.
- Fresh fruit or vegetables
- Canned fruit with no sugar added
- Lower sodium vegetable juice
Dairy and Non-dairy
Calcium and vitamin D in dairy products are important for good bone health.
- Milk
- Yogurt
- Calcium-fortified soy milk/yogurt
Protein
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.
- Eggs or egg whites
- Nuts
- Nut butters (peanut, almond, etc.)
- Lean meats, poultry or fish
- Cottage Cheese
Quick and Easy Ideas to Get You Started
- 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.