Eat a Healthy Breakfast Every Day

November 17, 2014


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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