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How to Eat a Healthy Breakfast

Fuel your body with one of these healthy breakfast options that you can eat at home or on the go.


  • Step 1: Jump-start your morning Jump-start your morning with low-fat protein foods such as peanut butter, hard boiled eggs, nuts, or lean slices of poultry or meat.
  • TIP: Protein will keep you feeling full longer.
  • Step 2: Enjoy low-fat dairy products Enjoy low-fat dairy products, such as low-fat yogurt, skim milk, and low-fat cottage cheese.
  • Step 3: Start your day with whole grains Start out your day with whole grains such as a whole-wheat bagel, low-fat bran muffins, hot or cold whole-wheat cereals, or crackers.
  • TIP: Choose a cereal with at least 5 grams of fiber per serving.
  • Step 4: Satisfy your hunger Satisfy your hunger with a healthy fruit parfait. Mix your favorite fruit and granola with low fat-yogurt.
  • Step 5: Kick off the morning Kick off the morning with fresh fruits and vegetables. Add fresh fruit to a multigrain pancake or to cold cereal.
  • Step 6: Boost your energy Boost your energy with a morning smoothie. Toss the banana, blueberries, crushed ice, yogurt, and honey in a blender for 45 seconds, or until smooth. This snack is full of antioxidants and vitamins.
  • Step 7: Eat smart Eat smart if you are on the go. Grab a granola bar, trail mix, string cheese, hard-boiled eggs, or orange slices. Stay alert and healthy by making breakfast the most important meal of your day.
  • FACT: Cheerioats, now known as Cheerios, were introduced in the 1940s as the world's first ready-to-eat oat cereal.

You Will Need

  • Low-fat protein
  • Low-fat dairy products
  • Whole grain foods
  • Fruit parfait
  • Fresh fruits and vegetables
  • 1 ripe banana
  • cut in pieces
  • 2 c. blueberries
  • 1/2 c. crushed ice
  • 2 c. low-fat yogurt
  • 1/4 c. honey
  • Granola bar
  • Trail mix
  • String cheese
  • Hard-boiled egg
  • Orange slices
  • Equipment:
  • Blender
  • Cereal with 5 grams of fiber (optional)

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