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How to Eat Breakfast Every Morning

Updated on May 17, 2013

Eating breakfast helps your body get the nutrients it needs to function and fight off diseases. Plus eating a balanced breakfast will help you stay full longer and keep you energized through your morning. Be sure to include a protein, whole grain, fruits or vegetables and a healthy fat.

For a complete breakfast meal between 300-450 calories, select one item off each column

Protein + Whole Grains + Fruits/Vegetables + Healthy fat = balanced meal

Whole Grains
Health Fats
1 cup milk (avoid whole milk)
1 slice whole grain bread (whole wheat should be the first ingredient)
1 apple
1 tsp olive oil or canola oil
6-8 oz nonfat yogurt (less than 12 grams sugar/serving)
1/2 whole grain bagel
1/2 banana
1 tbsp chopped nuts
1/2 cup low-fat cottage cheese
1 whole grain English muffin
1 cup sliced melon
1 tbsp pumpkin seeds, sunflower seed or other seeds
1 egg or 2 egg whiltes
1 cup cereal (at least 5 g fiber/serving)
4 oz 100% fruit juice
1 tbsp avocado
1 tbsp. peanut butter, almond or other nut butter
1/2 cup oatmeal
6 oz vegetable juice
1 light string cheese stick
2 oz light turkey sausage
1 whole grain tortilla
2 tbsp salsa
4 walnut halves, chopped
2 strips turkey bacon
1 cup Kashi GoLean cereal
1 orange
2 tbsp reduced fat cream cheese
1 hardboiled egg
1 half pita pocket
1 cup cinnamon applesauce
1 tsp honey


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    • Robie Benve profile image

      Robie Benve 4 years ago from Ohio

      Nice and to the point, I like the handy table you put together. Thanks for sharing