Healthy Breakfast Planner

Healthy Breakfast Options:

People who eat breakfast:

• Kick-start their metabolism
• Tend to eat fewer calories throughout the day
• Tend to make better food choices throughout the day
• Do better in school 
• Are more active

Important things to remember about breakfast:

• Plan ahead – have quick choices on hand
• Sometimes you have to eat on the go
• Include protein and fiber for staying power
• Stay away from sugary choices

If you are having trouble deciding what to eat, take a look at this easy planner. Choose one item from two or more food groups to get the most out of your breakfast

Fruit:

• 1 apple
• 1 orange
• 1 small banana
• 1 cup berries
• 1 cup melon
• 1/2 cup unsweetened applesauce
• 1/2 cup canned peaches or pears, in own juice or lite syrup 
• 15 grapes
• 1/4 cup dried fruit

Dairy*:

• 1 cup skim or 1% milk
• 1 oz. or 1 slice low-fat cheese
• 6-8 oz. low-fat fruit yogurt
• Low-fat string cheese
• Lite yogurt smoothie
• 1/2 cup low-fat cottage cheese

*Dairy foods are a good source of protein.

Grain*:

• 3/4 cup whole-grain cereal with 3 grams fiber or more
• 1 slice whole-grain bread
• 1/2 whole-grain English muffin or bagel
• 1/2 cup brown rice
• 1 whole-grain (corn or whole-wheat) tortilla
• 1 small (4-inch) whole-grain pita
• 1 whole-grain waffle or pancake
• 1/2 cup oatmeal

*Choose whole grains whenever possible

Protein:

• 1/2 cup egg substitute or 1 egg
• 1 oz. lean ham or turkey
• 2 tablespoons peanut butter
• 1/2 cup dried beans, cooked
• 2 soy sausages
• 1/4 cup of tofu

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