A Healthy, Nutrient-Dense Breakfast: How to start your day off right!

November 20, 2015

Breakfast Check List

  • Make sure your breakfast includes complex carbohydrates (such as whole grain cereal, wheat bread, fruit), protein (such as eggs/egg whites, lean meat, nuts), and healthy fat (such as peanut butter, nuts, light cream cheese)
  • Include whole grain products instead of refined products
  • Choose low-fat dairy products (skim, 1%, or 2%)
  • Limit intake of fried foods, grease, and extra gravies/sauces
  • Aim to include fruit in breakfast either as juice or whole fruit

300 Calorie Breakfasts at Home or On-the-Go

  • 1 pack Nature Valley granola bars, handful of nuts, 8 oz skim milk
  • 1 mini whole wheat bagel w/ 1 Tbsp light cream cheese, 1 small banana, 4 oz skim milk
  • 1 wheat English muffin toasted w/2 slices lean ham, 1 slice of 2% cheese, 1⁄2 cup sliced fruit, 4 oz skim milk
  • Carnation Instant Breakfast/Protein Shake, 1 pack Nature Valley granola bars

400 Calorie Breakfasts at Home or On-the-Go

  • 1 cup cereal w/ 1⁄2 cup skim milk, 1⁄2 cup sliced fruit, handful of nuts, 1 string cheese
  • 1 slice wheat toast, 1 Tbsp peanut butter, 1 fruit, 8 oz skim milk
  • Yogurt cup w/ handful of nuts, 1⁄2 cup sliced fruit, 1 wheat English muffin w/2 slices of lean ham
  • Carnation Instant Breakfast /Protein Shake, 1 pack Nature Valley granola bars, 1 banana, 1 yogurt

500 Calorie Breakfasts at Home or On-the-Go

  • 1 whole wheat bagel w/ 2 Tbsp light cream cheese, 1 small fruit, 8 oz 2% milk
  • 2 whole wheat waffles w/ 2 Tbsp butter, drizzled with syrup, 1 string cheese, 8 oz skim milk
  • 1 wheat English muffin w/ 2 cooked egg whites, 2-3 slices lean ham, 1 slice 2% cheese, 1 small fruit, 8 oz 2% milk
  • 1 pack Nature Valley granola bars, 1 small fruit, 2 string cheese, 8 oz 2% milk

-Amy Goodson

amy-goodson-quarterback-ranchAmy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.