Your breakfast plate should consist of 50% whole grain carbohydrates, 25% protein and 25% healthy fats. Need some ideas for filling your plate? Take this list of items with you on your next trip to the store:
Whole Grain Carbohydrates (foods that have three grams or more fiber): cereals, whole grain breads, tortillas, English muffins, brown rice, quinoa, barley, oatmeal, pasta, sweet potatoes and corn.
Protein: eggs, plain yogurt, red meat, fish, poultry, pork, nuts, nut butter and cheese.
Healthy Fats: nuts, nut butter, olive or canola oil, avocado, trans-fat free butter spreads and olives.
If you are short on time in the morning, eat a nutrition bars. Try to find bars that are around 250 calories, with 10 to 15 grams of protein, five or more grams of fiber and five or less grams of fat.
Take a look at these well-balanced breakfast recommendations from Colorado dietician Katie Mazzia:
- Plain egg and whole wheat bagel sandwich (skip the cheese, mayo and bacon), add a glass of orange juice and coffee.
- Soy Chai, Gluten-Free Bar and Greek yogurt.
- Peanut butter and honey sandwich on 100% whole wheat with sliced apples and cinnamon in the middle and a latte.
- Breakfast Burrito with a whole wheat tortilla, eggs, black beans, salsa and a little cheese, add some fruit, with tea or coffee.
- Nonfat Greek yogurt with 1 cup fresh cut fruit or 1/4 cup dried fruit, 1/4 cup nuts.
- 1/2 cup scrambled eggs, 1 piece or 1/2 cup fruit and whole wheat toast or 1 cup potatoes.
- Gluten/Dairy Free: 1 cup fresh cut fruit, 1/4 cup nuts, milk or yogurt alternative (soy, coconut or almond milk or yogurt), 1 cup gluten free cereal, cooked quinoa or rice.
Don’t like breakfast food? Check out these breakfast alternatives from the American Dietetic Assocaiton:
- Peanut butter and banana sandwich on whole wheat bread.
- Leftover veggie pizza.
- Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla.
- Leftover rice mixed with low-fat yogurt, dried fruit and nuts. Sprinkle with cinnamon.