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
Medically reviewed by: Mary L. Gavin, MD
Date reviewed: March 2019