Making healthy breakfast choices

By the time most people get out of bed, they are running around getting ready for work and not  thinking about eating breakfast. If you skip breakfast on a regular basis, it's not a good idea!! You may think you will lose weight but think again. Some potential problems include a slower metabolism as the body moves into starvation mode. Later in the day this may lead to a huge and unhealthy appetite that can lead to weight gain. Cognitive abilities can also suffer such as getting headaches, feeling fatigue and being less able to concentrate.


Breakfast should provide 25%-30% of the calories for the day. These calories should come from carbohydrates and fiber from fruits, vegetables and/or beans, as well as protein from dairy or plant-based varieties of milk (soy/almond) or yogurt as well as eggs or plant foods like beans and whole grains. Try to choose fruit over fruit juice because fruit contains more fiber and fewer calories but if juice is an easy energy source before your workout, go ahead and drink it. Keep a stash of easy breakfast backups like breakfast bars or nuts if you have no other choice but don't make that kind of meal a habit. Aim for a breakfast that provides energy and nutrients and that helps you feel full. Below are options for making healthy breakfast choices. Every day you eat breakfast you are building a life-long healthy habit. Good luck!!​



Poor Choice                                  Better Choice                           Best Choice
Doughnut/pastry                            muffin with extra fiber           oatmeal or other hot cooked
                                                                                                      grain cereal like Kashi w/
                                                                                                      added fruit/nuts
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croissant                                       breakfast/protein bar                    high-fiber, whole-grain cereal
                                                                                                      w/milk (almond/soy) w/fruit
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pancakes                                      whole-grain pancakes,               whole-grain pancakes topped
                                                    easy on the syrup                        w/unsweetened applesauce
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white bagel                                    whole-grain bagel                   whole-grain toast topped
                                                                                                       w/avacado, peanut butter or
                                                                                                       hummus
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black coffee                                   coffee w/milk and sugar         fruit w/yogurt and coffee w/
                                                                                                       milk or soymilk
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sugary cereal w/milk                      high-fiber cereal w/added        regular or egg-white omelet
                                                    fruit & nuts plus milk (soy)         w/vegetables or beans