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Healthy Breakfast Planner

Reviewed by: Mary L. Gavin, MD

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