Eat Breakfast
Start the day with breakfast! It helps give you an energy boost and "brain power." And studies show that people who eat breakfast tend to be less overweight and have better concentration.
Breakfast is a PRIME time of the day to enjoy certain key foods like those high in calcium and whole grains. Whole-grain foods like oatmeal, brown rice, and whole-wheat breads add fiber along with other "feel good" nutrients. If you don't drink milk, you can easily add calcium-fortified orange juice or soy milk to your breakfast menu.
Think TASTY when it comes to breakfast! Think beyond cold cereal and milk every morning with these tasty tips:
Fruit Smoothies
- Make a fruit smoothie by blending low-fat milk (or yogurt or soy milk) with fresh or frozen fruit. Try strawberries, bananas, peaches, and other fruits. Ask your kids for ideas — they will probably be glad to think of fun combinations!
Breakfast Sandwiches
- Be creative! Combine different foods to make your own breakfast sandwiches. Here are some ingredients to get you thinking:
- Breads and wraps: Tortillas, whole-wheat bread, frozen waffles, English muffins, bagels
- Tasty fillings: Apple slices, peaches, strawberries, chopped tomatoes, peanut butter, eggs, ham, cheese
- Start with these "combo" ideas:
- Peanut Butter Apple Wrap
- Spread a whole-wheat tortilla with peanut butter. Top with thin apple slices and roll it up!
- Waffle Especial
- Top a whole-wheat waffle square with sliced strawberries followed by a slice of low fat cheese. Toast under the broiler until the cheese is melted and enjoy!
- Burrito-to-Go
- Scramble eggs. Add chopped ham and tomatoes. Wrap in a whole-wheat tortilla for your own breakfast burrito to go!
Set a healthy breakfast goal!
Start with an easy goal. If you're not eating breakfast at all, trying eating breakfast at least two days a week. Print off this page so you can write down your goal. Stick your goal and the tasty tips on your fridge where you can see it every morning.
My breakfast goal ____________________
For more whole grain ideas and tips: Kansas Wheat Commission