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Considering Adding A Healthy Breakfast in Your Diet?

Chew on this:

A healthy breakfast replenishes your body and can have a positive impact on your general health. Check out these healthy breakfast suggestions:

  • If you are one of the many people who skip breakfast, plan ahead to eat breakfast. This starts at the market. Once you have food in your kitchen, you can plan what to eat the night before to save time in the morning.
  • If you do not like traditional breakfast foods, no worries! Eat any nutritious foods you like for breakfast. There is no rule that says breakfast must be eggs or cereal; just make sure it is healthy. 
    • Try to eat a breakfast that includes foods from at least 3 of the 5 food groups.
    • Limit breakfast foods that are high in sugar or fat, like sugar coated cereals, doughnuts, pastries, and fried foods.
    • Choose foods high in fiber and lower in saturated fats.
  • Healthy options include
    • whole grains (oatmeal, whole grain cereals and breads),
    • low-fat protein (peanut butter, hummus, lean poultry, meat, or fish)
    • low-fat dairy (low-fat milk, yogurt and cheeses)
    • fruits and vegetables (fresh or frozen or 100% juices)
  • Healthy Breakfast Ideas.
    • Small whole wheat bagel with peanut butter, a banana, and a glass of skim or low-fat milk
    • Bowl of cereal with low-fat or fat-free milk and fruit
    • Pancakes or waffles with fruit
    • Oatmeal with skim or low-fat milk topped with dried or fresh fruit and chopped nuts
    • French toast with fresh berries
    • Breakfast parfait made with low-fat yogurt, fruit, and low-fat granol.
    • Sandwich made with a whole grain English muffin, turkey bacon, and low-fat cheese
    • Eggs or a veggie omelet
  • Do you eat breakfast on-the-run?
    • Grab some fruit and a yogurt
    • Make your own trail mix with dry cereal, nuts and dried fruit (raisins)
    • Whip up a smoothie with low fat milk, low fat yogurt and fruit and/or veggie
    • Enjoy a hard-boiled egg with a piece of fruit and a rice cake
    • Slice up an apple and pair it up with some cheese and crackers
    • Bite into a whole grain muffin, but watch the portion size!
    • Toast up a bagel and smear it with hummus or peanut butter and raisins
  • A new favorite – Avocado Toast – one serving (calories will vary depending on the size of your avocado and bread selection – will run about 200 calories on average)
    • In a small bowl, combine 1/2 avocado, ½ teaspoon of lemon juice, 1/8 teaspoon salt (optional), and ½ teaspoon pepper. Gently mash with the back of a fork. Top toasted bread with mashed avocado mixture. Drizzle with olive oil and enjoy.

 

Try these Gourmet Selections selected by our Dietitian!