Eat a Healthy Breakfast Every Day
Eating Breakfast Daily is Important for Good Health
A healthy breakfast gives you important nutrients to start your day with many benefits:
Starts your metabolism
Makes you less likely to snack
Reduces health risks for diseases
Results in a better diet overall
Increases attention
What Your Family Can Do:
Plan ahead - prepare breakfast the night before
Mix and match low-fat dairy products, lean meats, eggs, nuts or reduced fat peanut butter with fruits, vegetables, whole grain cereals, breads, waffles, or bagels
Meat/Dairy Grains/Fruits/Veggies
String Cheese - Mozzarella Apple, Orange, Banana, Grapes, etc.
Low fat peanut butter Whole grain toast or English muffin
Yogurt Low fat granola bar
Low fat milk Unsweetened, whole grain cereal
Hard boiled egg Whole grain pita bread
Cottage cheese Dried fruit
Low fat lunch meat Whole grain mini bagel
Nuts Low sugar breakfast bar
Turkey bacon Whole grain pancake or waffle
Quick Tips
Add sliced fruit, reduced fat peanut butter, or low fat yogurt to a bagel, waffle, or pancake
Avoid donuts and toaster pastries
Try lactaid milk, or soy-based products if lactose intolerant
If mornings are hectic, try on-the-go breakfasts
Trail mix (nuts, dried fruits, pretzels, and dry cereal)
Whole fruits
No sugar instant breakfast powder in low fat milk
Low fat dairy products
Low sugar cereal bars
Set a good example by eating breakfast as a family
For More Information
www.smart/spot.com
Information provided adapted from the Amercian Academy of Pediatrics, www.kidshealth.org, and NCH handouts.