We have always been told that “breakfast is the most important meal of the day”. Not only will it help start our day with energy, but it will meet our nutrient needs for the day. Although many individuals consume sufficient amounts of most nutrients, some nutrients still lack in our diets. These include potassium, fiber, calcium, and vitamins A, D, E, and C.
Incorporating at least three of the five MyPlate food groups in each meal is a great place to start. Unhealthy eating patterns such as eating fast food or skipping meals can lead to decreased intake in key nutrients. Examples of foods from different food groups to include are:
- Grains: whole wheat toast, corn tortilla, oatmeal
- Vegetables: spinach, tomatoes, mushrooms, avocado
- Fruit: grapefruit, berries, cantaloupe, kiwi
- Dairy: low-fat/fat-free cheeses and low-fat/fat-free plain yogurt.
- Protein: eggs, peanut butter, beans
Try including protein rich options for breakfast like eggs or beans. Eating protein at each meal helps keep you feeling full longer. Adding vegetables to an omelet can help increase your daily vitamin and mineral intake. Don’t forget to include fruit and dairy options when possible.
Also, remember that breakfast doesn’t have to be filled with sugar. One of the dietary guidelines is to limit calories from added sugars. The biggest culprits include sweetened cereals, muffins, flavored dairy products like chocolate milk and sweetened yogurts, and beverages like coffees, teas, soft drinks and energy drinks.
For more information or to schedule a nutrition class, contact Mary Agnew, nutrition education manager, at (512) 684-2501 or email firstname.lastname@example.org.