Celebrate Breakfast!

By Heather Irwin, MS, RD, LDN

September is National Breakfast Month!

We’re celebrating by sharing our top tips for making a healthy breakfast.

We have all heard the saying, “breakfast is the most important meal of the day.” Evidence supports eating a better breakfast can boost your metabolism, help your children perform better in school, prevent over-snacking later in the day, and stabilize your blood sugar.

Tips to Make a Healthy Breakfast

  • Try to choose foods from at least three of the food groups (dairy, protein, fruits, vegetables, and grains) for your breakfast to be well balanced.
  • Choose high fiber, whole grains like oatmeal, quinoa, or whole wheat bread (English muffins, waffles, sandwich bread) in place of bagels, croissants, and doughnuts.
  • Always include at least one serving of fruit or veggies.
  • Make smoothies packed with various fruits and low-fat plain yogurt. Try adding spinach or vegetables. Generally, the sweetness from the fruit will mask the flavor of the vegetables!
  • When choosing a drink for your breakfast, opt for a low-fat milk or 100% fruit juice. If you drink coffee, try to avoid full-fat creamers or adding sugar.
  • Breakfast toast is a great way to get many foods from the food groups. Toast a slice of 100% whole grain bread, add your favorite nut butter, and layer with toppings such as fruit, nuts, and unsweetened coconut. Or choose to make a savory slice using avocado, egg, and vegetables.
  • Avoid fatty foods such as sausage, bacon, whole milk and foods high in added sugar like doughnuts, flavored yogurt, and sugary cereals.
  • Try a breakfast sandwich using a whole wheat English muffin with egg, lean meat, vegetables, and low-fat cheese.
  • Pick a good source of protein such as lean meats, nuts and nut butters, eggs, dairy, and beans.
  • Choose the plainest, lowest-sugar versions of foods such as yogurt and oatmeal. If you prefer sweeter foods, add cinnamon, fruit, or vanilla extract.
  • Pack your oatmeal or overnight oats with fruit, cinnamon, nuts, or nut butters.

Enjoy these recipes to get you started:

Overnight Oats

Baked Blueberry Oatmeal

Egg Muffin Cups


Heather Irwin, MS, RD, LDN
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