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  • Writer's picturePediatric Consultants

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

Information provided adapted from the Amercian Academy of Pediatrics,, and NCH handouts.


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