Breakfast Tips

By Susan Klick, MSN, RN, CNL

Last time we talked about the important reasons to EAT breakfast.  So here are some tips on what makes the perfect breakfast:

A perfect breakfast has three to four components:

  • One serving of a whole grain carbohydrate
  • One serving of a dairy or high-calcium food
  • One serving of fruit
  • One serving of protein (if desired)

Choose these toppings for your whole wheat bagel, English muffin or toast:

  • Two tablespoons nonfat cottage cheese sprinkled with flaxseed
  • One slice low-fat cheese melted over a slices of mango
  • Two tablespoons of peanut butter or nut butter with a sliced banana
  • One slice of baked ham and one slice of tomato
  • One slice of low-fat mozzarella cheese melted over a slice of tomato

Quick Breakfast Preps:

  • Make brown rice, barley or quinoa. Cook the grain the night before. In the morning put it in a bowl with 2 tablespoons of raisins, a cut up apple and a sprinkle of cinnamon and artificial sweetener.
  • Make a fruit smoothie. Put ½ cup of fruit (strawberries, banana, kiwi, berries), ½ cup unsweetened orange juice and 1 cup of plain yogurt in the blender. Add a scoop of protein powder and a cup of crushed ice and you’ve got a healthy, on-the-go breakfast.
  • Sprinkle a whole wheat burrito with 2 ounces of grated, low fat cheddar cheese and broil until the cheese is melted. While it is cooking eat a piece of fruit.
  • Breakfast burrito—scrambled egg, egg substitute or tofu, chopped tomatoes, onion, peppers and a little grated reduced fat cheese, wrapped in a whole wheat tortilla.
  • Trail Mix. Mix ½ cup Wheat Chex or Mini Wheats, dried fruit, mixed nuts in a snack size baggie and eat on the way to work with a thermos cup of skim or 1% milk.
  • Have lunch for breakfast. Have whole wheat toast topped with 2 tablespoons tuna made with low fat mayo, or canned or smoked salmon. Have a bowl of soup too.

The possibilities are endless!  Choose one item from each column below for a balanced breakfast:

Whole Grain Carb Low Fat Dairy Fruit Protein
½ cup cooked oatmeal 1 cup skim milk 1 piece of fresh fruit 2 egg whites or one whole egg (limit to 3 yolks per week)
¾ cup whole grain cereal 1 cup 1% milk ½ cup canned fruit packed in its own juice 1 tablespoon peanut butter
½ whole wheat English Muffin, bagel or pita 6oz. low fat yogurt ¾ cup berries 1 tablespoon almond, cashew or soy nut butter
1 slice whole wheat bread or a whole grain toaster waffle ¼ cup dried fruit ¼ cup low fat or fat free cottage cheese or 1 oz low fat cheese stick
Granola bar or muffin (less than 200 calories, less than 5g fat, less than 2 gm saturated fat ½ cup 100% fruit juice 1 oz low fat turkey sausage or bacon
1 whole grain tortilla 1 oz ham or turkey
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