We know that breakfast is an important meal, especially for children. But what we eat is equally important. Turns out the best morning meal is one that’s composed of three types of foods:
1. Whole grains
- whole grain hot cereals like oatmeal
- Whole grain toast
- Whole grain rolls, bagels, tortillas
- Leftover grain based salads
- Cold breakfast cereals that follow the Rule of 5: no more than 5 grams of sugar and no less than 5 grams of fiber.
Heritage Flakes cereal follows the Rule of 5!
2. Lean protein
- Peanut or other nut butters
- An ounce or two of whole nuts
- Eggs
- Fish or chicken
- Yogurt/milk or non-dairy milk (check the label for protein)
3. Fruits and vegetables
- Fresh, seasonal sliced fruit
- Leftover dinner vegetables/salad
- Frozen fruit
Simply choose 1 or 2 food items from each category to create a breakfast that will not only taste good but will keep your brain sharp and your belly comfortably full until your next meal or snack. You want a breakfast that will provide complex carbs, fiber, protein and a little fat.
Eat separately or combine foods to create a meal that not only feeds you nutritionally but pleases the palate as well.
- Scrambled egg on an english muffin and a side of strawberries
- Chopped hard-boiled egg and fresh spinach stuffed into a whole wheat pita pocket
- Bean and rice tostada salad, for breakfast, really!
- Oatmeal with fruit and milk
- Smoothie with fruit, peanut butter and toasted wheat germ
- Grilled chicken with lettuce and bell pepper strips on whole wheat bread
Obviously there are lots of options. It’s as easy as 1, 2, 3… What are your favorites?
Who knew breakfast could be such fun. Kiwi, yogurt and whole grain toast.
Table Talk 