Tips for Eating a Healthy Breakfast

Breakfast is the most important meal of the day. People who eat breakfast are better able to get to and stay at a healthy weight. Cutting just 100 calories from your day can start at breakfast.

Here are a few ideas to cut calories:

• Use nonfat or 1% milk instead of whole milk on cereal. You will still get the same calcium and other nutrients.
• Use a small glass for juice and a small bowl for cereal.
• Use a no-calorie sweetener instead of sugar in your coffee, tea, and cereal.
• Slice only half a banana on your cereal.
• Choose light yogurt made with no-calorie sweetener.
• Top pancakes, waffles, and French toast with just 1/4 cup of light syrup instead of regular, or try 2 teaspoons of low-calorie jam.
• Have a toasted English muffin with 2 teaspoons of no-sugar-added preserves instead of a croissant or sweet roll.
• Have a regular or reduced-fat muffin (about the size of a tennis ball) instead of the jumbo muffin.
• Enjoy a smaller bagel or biscuit (about the size of a deck of cards).
• Spread your muffin, bagel, or toast with 2 teaspoons of fat-free or light cream cheese.
• Eat half a bagel today, wrap up the other half for tomorrow’s breakfast.
• Use a nonstick skillet and cooking spray instead of butter or margarine to cook eggs.
• Drain bacon and sausage on paper towels after cooking to absorb fat.
• Try turkey sausage or Canadian bacon.
• Fill your omelet with onions, peppers, spinach, and mushrooms instead of cheese and meat.
• Lighten up your omelet or scrambled eggs by using four egg whites or 1/2 cup egg substitute (For example, Egg Beaters.).

Read between the lines with this brochure on food labeling

Recipes and Tips for Healthy, Thrifty Meals

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