Build a Better Breakfast

Monday, January 2, 2023

Does your breakfast routine leave you feeling hungry and in a slump before lunch? Here are some helpful steps to build a breakfast that will keep you full and energized!

Step 1

Choose a Whole Grain – whole grains are beneficial because they have extra fiber, vitamins, and minerals and give you energy to jumpstart your day! Look for 100% whole grain as the first ingredient.

Examples:

• Whole grain breads
• Whole grain bagels
• Whole grain tortillas
• Whole grain cereal – oatmeal, brown rice, bran

Step 2

Add Lean Protein – add lean protein to breakfast to help you feel full for longer and meet your protein needs throughout the day. 

Examples:

• Canadian bacon, deli meat, or another lean cut of meat
• Eggs
• Nuts and nut butters such as almond butter, peanut butter, and walnuts
• Beans
• Dairy products like milk, cheese, and yogurt

Step 3

Add a fruit or vegetable – why not start your day with a fruit or vegetable? Enjoy an extra pop of color, an extra zing of flavor and reap the benefits of adding fiber and vitamins to your morning routine. 

Examples:

• Add berries and bananas to a bowl of unsweetened oatmeal
• Add chopped bell peppers and onions to a scrambled egg dish

Step 4

Put it Together – It’s time to build your breakfast and ENJOY!

Examples:

• Oatmeal with 1% milk, raspberries, and blueberries
• Breakfast burritos on whole grain tortillas with scrambled eggs, black beans, red bell peppers, potatoes, salsa, and cheddar cheese
• Whole grain pancakes with peanut butter and banana topping