Healthy Cooking Columns
Breakfast Guidelines
Weekday Breakfast Option No. 1
Cereal with Milk (or Yogurt) and a piece of Fruit
Cereals should have about 100 – 150 calories in a serving.
1/2 cup of milk is great. Using a half cup of non-fat yogurt is even better.
Cereal Choices
| Cereal | Amount per serving | Comment |
| Whole Grain Cheerios | 1 cup (30 grams) | Multi-grain is best! |
| Kellogg’s All-Bran Extra Fiber | 1 cup | |
| Kellogg’s All-Bran Original | 1 cup | |
| Bear Naked Fruit and Nut | 1/3 cup | Great with plain yogurt and fruit |
| Bite Size Shredded Wheat | 1 cup (52 grams) | Not frosted |
| Raisin Bran | 1 cup | |
| Total Whole Grain | 1 cup | |
| Total Raisin Bran | 1 cup | |
| Kashi Cinnamon Crisp | 1 cup | |
| Kashi Go Original | 1 cup (53 grams) | |
| Oatmeal | 1/4 cup | (before cooking) |
| Cream of Wheat | 1/4 cup | (before cooking) |
Cereal and granola bars are not a great choice for breakfast. Eating a granola bar is not a good substitute for a real breakfast. Many of them have a lot of added calories without the amount of fiber that you would want (usually as sugar).
Weekday Breakfast Option No. 2
Breads and Protein and a piece of Fruit
Breads should be served with a protein. Select one from the bread choices, one topping for your bread, and one choice from the protein list.
Making muffins or quickbreads from the recipes on the Web site on Saturday or Sunday is a great way to have a quick, delicious breakfast on hand throughout the week. It’s healthier and you’ll save a lot of money.
Bread Choices
| Breads | Amount | Comment |
| Slice of Whole Wheat Toast | One | Choose whole grain breads. The more fiber the better. |
| Bagel | 1/2 large bagel | Choose a whole wheat bagel |
| Whole wheat English Muffin | 1 whole muffin | |
| Muffin or Quickbread | One | Here are some muffin and quickbread recipes |
| Whole Grain Frozen Waffle | One | Kellogg’s Nutri-grain are OK, Lifestream Gluten Free are better, Kashi is fair. |
Toppings and Spreads for Breads
| Spreads (Choose one) | Amount | Comment |
| Butter | 1 tsp. | |
| Preserves or Jam | 2 tsp. | Look for “low-sugar” |
| Reduced-fat Cream Cheese | 2 tsp. | The “light” cream cheese is best for spreading. |
Protein Choices
| Protein | Amount | Comment |
| 1 Large Egg | One | Cook in as little fat as possible. |
| Peanut Butter | 2 Tablespoons | Use instead of other spreads and choose a brand with as few added ingredients as possible (Smuckers Natural, for example) |
| Cheese | 1 ounce | |
| Milk | 1/2 cup | |
| Yogurt | 1 cup | Choose yogurt with no added sugar |
Weekend Breakfast Options
On weekends you can eat the same breakfast as you do during the week, or try one of the breakfast recipes here on the website.
Print
Eat Healthy
Eating healthy is easy and less expensive than most people think.
