Choosing Healthy Foods
:: The Importance of Breakfast

Breakfast - Quick and Easy

• Breakfast does not have to be eaten the moment you step out of bed. However, it is best to eat within two hours of getting out of bed.
• If you are driving to work, a bite before leaving may make you a more responsive driver.
• If you are short on time, take along some fruit, cheese, crackers or other nibblers, to make breakfast quick and inexpensive. Eat when you arrive at your destination. Eating while driving may take your eyes and attention off the road.
• Breakfast can be wholesome without being fancy. Quick-fix ideas can give you a good start in the morning. How about cold, whole-grain cereal with low-fat milk and fruit, or a bagel and cheese with juice?

Breakfast Grocery List

Why not pick up some of these items to use for breakfast?

• Whole grain bagels, breads, buns, pitas
• Whole grain cereals, served cold or hot
• Rice
• Apples, berries, grapes, bananas
• 100% fruit or vegetable juice
• Tomatoes, peppers, mushrooms
• Soups
• Dried fruits and nuts
• Skim, 1% or 2% milk
• Low-fat yogurt, cottage cheese or cheeses
• Sliced ham, turkey or roast beef
• Eggs
• Peanut butter
• Jams, jellies, sugar, syrup, honey

Eating Breakfast Out

Many fast-food restaurants now offer a breakfast, but most of the entrées are high in fat. Here are some choices you can make to "cut the fat" from these breakfasts:

• Ask for your toast or English muffin dry and use jam instead of margarine or butter.
• Choose a poached egg on dry toast instead of scrambled eggs with sausage and hash browns.
• Have pancakes with syrup, jam, or fruit instead of butter.
• Ask for low fat milk like 2%, 1% or even skim for cereal, to drink or for your coffee or tea.
• Grab a bagel and cheese instead of a donut or a regular fat muffin.
• Make yours a low fat muffin instead of a croissant.

The Importance of Breakfast