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Rise and Shine: It’s Breakfast Time!

Michelle Mirizzi • MS, Registered Dietitian • Jul 06, 2009
Most of us already know that breakfast is the most important meal of the day. Beginning your day without breakfast is like trying to fly a kite without any wind. It’s hard to get started and even harder to keep going.
Breakfast is the first chance your child’s developing body and brain has to refuel its glucose levels, (that’s the brains basic fuel), after several hours of sleep.


A Nutritious Breakfast Includes Foods From At Least Three Of The Five Food Groups:

  • Fruit group; fresh whole fruit such as bananas, apples, oranges. Sliced fruit which can be added to cereal, yogurt or healthy breakfast foods for kidsoatmeal.
  • Vegetables group; 100% vegetable juice, or mushrooms, asparagus, or green peppers in an omelet.
  • Grains group; whole-grain breads, dry cereal, bagels, english muffins, flour tortillas, rice.
  • Milk group; low fat or fat free milk, yogurt or cheese. If your child is lactose intolerant, choose lactose-free products that still have the calcium and other nutrients needed.
  • Meat and beans group; eggs, lean meat, peanut butter, beans.

Traditional And Non-Traditional Breakfast Ideas:

  • Whole grain cereal with fruit and low fat milk
  • Oatmeal with raisins and low fat milk
  • Waffles, turkey bacon and fruit juice
  • Bagel with cheese or peanut butter
  • Breakfast burrito: scrambled eggs, cheese and veggies wrapped in a flour tortilla
  • Grilled cheese sandwich and juice
  • Turkey sandwich and a cup of low fat milk
  • Rice bowl with chicken and vegetables on top

A healthy breakfast can be made up of all kinds of fresh foods.  Enjoy a family moment together before everyone starts their day!










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Written by Michelle MirizziWritten on Jul 06, 2009Last updated on Feb 24, 2014




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