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  • Lynn Dugan

Breakfast on the Run



Breakfast - don’t leave home without it! Emerging research suggests that eating breakfast may improve your overall health by helping your heart, digestion, and bones. All of these benefits may be due to the nutritional boost from breakfast- fiber from fruit and whole grains for heart health; fiber for digestive health; and calcium from dairy foods for bone health.

I recommend eating from at least three food groups in the morning, including: fruit, dairy or lean protein, and whole grain. Here is my list of five make-and-go breakfasts for you to try:

#1 Toasted whole grain waffle with natural peanut butter topped with banana slices

#2 Individual fat-free or low-fat vanilla/plain yogurt, granola cereal, fresh berries (or raisins) – mix before eating

#3 Trail mix: whole grain breakfast cereal (Life, Wheat Chex, Oatmeal Squares, Cracklin Oat Bran), dried cranberries, almonds

#4 Single-serving fat-free or low-fat cottage cheese, single-serving canned peaches (packed in juice), toasted whole wheat English muffin

#5 Cubed cheddar cheese, apple slices with cinnamon/sugar, whole grain toast

My beverage of choice is fat-free or low-fat milk (available in aseptic packaging to-go) or 100% fruit juice (no added sugar). Soy milk that is fortified with calcium is another good option.

My hope is that all MyPlate2Yours followers eat their breakfast! I’ve written more on the benefits of breakfast. Check it out!


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MyPlate2Yours

Lynn Dugan

Registered Dietitian / Chef
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