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 Back to Articles Related Articles Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2021 KidsHealth®. All rights reserved. Images provided by The Nemours Foundation, iStock, Getty Images, Veer, Shutterstock, and Clipart.com.