Best Bets For Breakfast

Breakfast is one of the best times to eat whole grains, fruits and milk, three of the food groups encouraged by the new Dietary Guidelines. Having a nutrient-packed start to your day can give you energy to perform better, both mentally and physically.

Following are some sample combinations you will likely find at most eating venues. They are packed with fiber, calcium and other vital nutrients your body and brain need to thrive. These combinations work great in the morning, but can be eaten at lunch or dinner, too.

• Fresh pineapple chunks mixed with low-fat cottage cheese and a slice of whole-wheat toast with apple butter
• A whole-wheat English muffin topped with soft margarine and a hard-boiled egg
• Whole-grain or bran cereal with low-fat or skim milk and shaved almonds, served with a piece of fresh fruit
• Oatmeal topped with a sprinkle of brown sugar and walnut halves
• An egg-white omelet loaded with peppers and low-fat cheddar cheese in a toasted whole-wheat pita pocket and served with low-fat milk
• Multigrain pancakes or waffles topped with banana slices
• Nonfat yogurt topped with low-fat granola and dried apricots

Source: So What Can I Eat?! How to Make Sense of the New Dietary Guidelines for Americans and Make Them Your Own (Wiley 2006), Elisa Zied, MS, RD, with Ruth Winter, MS.