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A Perfectly Healthy Breakfast

By Beth Taschuk, RD LD


Your mom always told you that breakfast was the best meal of the day. Turns out, mom was right. Study after study has shown that a good breakfast can improve your energy levels, lower your hunger and provide other health benefits. Of course those high carb breakfast staples like sugary cereal and toast do nothing but spike your insulin levels then leave you tired and fatigued. So, it’s important to pick the right fuel for your morning meal.


What do the experts say? According to the Academy of Nutrition and Dietetics, breakfast eaters perform better…are significantly less likely to be overweight… and tend to have lower BMI’s (body mass index).


Upon rising from bed, you likely have gone 6 to 10 hours or more since your last meal. Let’s be sure that we “break the fast” properly to ensure improved health benefits. Here are a few suggestions:


Want something quick and healthy?

Breakfast burritos: use a high fiber, low carb wrap with scrambled eggs, low fat cheese, beans, and salsa. Or try a peanut butter and banana burrito.

Oatmeal: with fruit as a topping.

Fruit and yogurt parfaits: unsweetened, low fat Greek yogurt mixed with fresh fruit and topped with healthy crunchy high fiber bran cereal.

Whole grain toaster waffles: topped with applesauce, nut butter spreads, fruit, or peanut butter.

Fortified whole grain cereal: with low fat milk and fresh fruit.

High fiber English muffin: topped with lean ham and cheese.

Low fat cottage cheese: served with cantaloupe or berries.


Not a traditional breakfast eater, no problem? Try this…

Left-overs such as high fiber pasta or rice and beans.

Fruit and yogurt smoothie.

Whole wheat English muffin with 1/3 cup shredded cheese and 2 slices of tomato (or pizza sauce).

Hard-boiled egg or low fat string cheese.



If you have children, get them started with a healthy attitude towards breakfast. Involve them in the planning of breakfast. Let them assemble, bag, and plan meals so they will be more likely to eat. Construct a breakfast menu with your children and build a repertoire of 8-10 meals. Set the table the night before. Chop any ingredients that you will need. Pre-package any of the above items for an “on the go” breakfast. Set your alarm a few minutes earlier. Remember that skipping breakfast is a weight loss and health no-no. Give yourself an edge as you start your day that will help you achieve your goals in the long run.