End of Summer Healthy Breakfasts

Greetings Healthy Friends!

August is a busy time with back to school and the end of summer vacation. This is the time of year that I tend to work on organizing my schedule and I try to plan my meals as well. Breakfast really is the most important meal of the day and this is especially true for those trying to manage their weight.

What does a healthy breakfast look like? It consists of a variety of food groups including whole grains and fruit for carbohydrates, good quality protein and low-fat dairy. This combination of nutrients can delay hunger until lunch and keep you on track with the right foods all day.

Some ideas to build a healthy breakfast:

1. Top a high fiber cereal with a sprinkle of granola, banana and low-fat or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.

2. Try low-fat, low-sugar Greek yogurt with a few tablespoons of berries and a tablespoon of slivered almonds or unsalted peanuts. These foods are high in protein and volume to keep you full longer. Oikos Triple Zero yogurt is a good choice since it has 15 grams of protein and 7 grams of natural sugar.

3. Smoothies are a smart choice when you combine 1/2 cup of vegetables and 1/2 cup fruit, Greek yogurt and low-fat or almond milk and a tablespoon of protein powder. Packed with protein, fiber and carbohydrates plus calcium, this will keep you full for hours and it’s portable if you are in a hurry.

4. A few eggs or egg whites, a slice of whole wheat toast, and a 1/2 cup of fruit are high in protein and volume that is quite satisfying.

5. Breakfast burritos are also popular. Skip the fast food line and make these at home with scrambled eggs, salsa, and a sprinkle of cheese wrapped in a low-carb, whole wheat wrap. This provides protein, fiber and carbohydrates.

6. Cottage cheese (1/2 to 1 cup) topped with fruit or unsalted nuts can be a good breakfast choice that’s high in protein, carbohydrates plus calcium. Look for the cottage cheese brands that offer extra fiber and are also low-sodium.

7. Ham and eggs are a popular choice, but try Canadian bacon in place of ham. High protein and lower in saturated fat, this is a filling combination.

8. Combine a few eggs and egg whites with chopped vegetables, and top with cheese for a high protein, high fiber veggie omelet.

9. Toast a whole grain English muffin with two tablespoons peanut or almond butter and a side of sliced fruit that provides protein and fiber and will satisfy your appetite quite nicely.

Enjoy some of these combinations for your breakfast and, as always, be well!


Sherry Jenko, NDTR, Wellness Coach