Health & Wellness

How to Plan for Healthier Breakfasts

Did you know that people who eat breakfast on a regular basis kick-start their metabolism, tend to eat fewer calories through the day, tend to make better food choices through the day, do better in school, and are more active?

When planning healthy breakfast options it’s important to keep these things in mind:

  1. Any breakfast is better than no breakfast.
  2. Plan ahead. Make sure your kitchen is stocked with a variety of foods.
  3. Accept that, sometimes, eating-on-the-go is necessary.
  4. Include protein and fiber to fuel your body in between meals.
  5. Avoid sugary foods and drinks.

When making healthy breakfast plans, choose one item from two or more food groups to get the most out of your breakfasts. Food groups include dairy, fruit, grain, and protein.

Here are some examples:

  • 1 apple + 1 slice of low-fat cheese + 1 slice whole-grain bread
  • 1 small banana + 1 cup skim or 1% milk + 1 whole-grain waffle or pancake + 2 soy sausages
  • ¼ cup dried fruit + ½ cup low-fat cottage cheese + ½ whole-grain English muffin or bagel  + ½ cup egg substitute or 1 egg

If it will be easier for you, you can easily create a spreadsheet on your computer and print it out to use for the week. Create a new spreadsheet that includes what you will eat every day for breakfast and print it out every week.