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Smart Start to the Day! Healthy Breakfast Ideas

Breakfast is the first meal of the day.  The best way to start the day is with a filling meal that will hold you over until your next snack or meal. 
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By: Blaire Newhard, MLA, RD
Having a breakfast with a good balance of protein, carbohydrates, and fat will give you the energy and nutrients you need to get your day started on the right foot. In addition, research is indicating that your breakfast habits may impact your risk of heart disease. 
Here are some tips for a healthy breakfast:
  1. Include a healthy lean protein into your breakfast routine, such as eggs or egg whites, low-fat cottage cheese, turkey sausage; add some crushed nuts to your cereal or oatmeal.  Consuming protein in the morning will help keep you feeling fuller for longer.  Healthy Dining menu choices like these are packed with lean protein:
  1. Don’t leave out the carbohydrates!  Low-sugar, high-fiber cereals and oatmeal are a great source of carbohydrates and fiber for your morning meal.  Look for cereals with at least 5 g of fiber.  When eating out, give dietitian picks like these a try:·        
  1. Including healthy fat is also important at any meal.  Healthy fats from nuts added to your cereal and avocado or olive oil to your eggs will provide you with the essential healthy fats your body and brain need to jump right in to your busy day!  These menu choices are good examples of healthy fats as part of your morning meal:
  1.  Adding colorful fruits and vegetables to your breakfast will give your meal the benefit of increased vitamins, minerals and phytonutrients.  Add fresh fruits to your cereal, oatmeal, or cottage cheese, or slice up some fruit to eat on the side.  You can also add your favorite vegetables to eggs to make a colorful and delicious omelet or frittata.  Our dietitians love recommending choices like these for loads of fruits and veggies to start your day:
What’s your top pick for a healthy breakfast?
Find these and more dietitian-tips and picks on


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