January 10, 2013

5 steps to a healthier breakfast


1. Eat a third of your daily calorie needs! The rest of the day is ahead of you, fill your tank!

2. Choose a serving of whole grains. This could be cereal, bread or grain. Most servings are a half of cup cooked. Get out your measuring cup and make sure you aren't short changing yourself.

3. Eat your fruit instead of drinking it. Chewing your food is more satisfying and you'll feel fuller longer.

4. Choose a good quality protein, at least 2 ounces of meat, cheese, or nuts! Protein will help keep your blood sugar levels more even and give you a steady stream of energy until lunch time.

5. Sit down and focus on your meal. Studies show that when we stand and eat on the go, you're more likely to eat more at your next meal.



  1. I never thought of it that way, chewing is more satisfying.

  2. So I have to admit..... two ounces doesn't sound like much??? Give me an example of what I can eat???

  3. Two ounces of protein varies depending on what you choose. An egg is one ounce, so two eggs would be a good choice. Or to mix it up, have one egg and an ounce of shredded cheese. Add a few tablespoons of chunky salsa and a whole grain tortilla for a fun breakfast that will really get you through the morning!

    1. That is very helpful! And really puts into perspective just what a full breakfast I can have. Another question though.....I like to work out first thing in the morning - like 5:30am - should I hold off eating something like this until AFTER the workout? If so, what can I have that is a little 'lighter'?