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!
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
