Eat Healthy! Healthy breakfast.

Eat healthy. During sleep, your body uses up short term energy stores (liver glycogen), entering a state of “fasting”. Eating breaks the fast.

Not hungry? Scale back on late-night and
non-hunger eating to improve morning

Eat healthy regularly throughout the day

Benefits include a healthy metabolism
and weight, improved energy, increased
concentration, and a better attitude.

Those who eat only 1-2 large meals per
day tend to have diets higher in salt and
saturated fat and lower in vitamins and

(Eat healthy)Respect hunger and fullness cues

It is normal to be hungry for a meal or snack about every 3-5 hours.

Ignoring hunger and skipping meals lead to rebound overeating.

Avoid excess calories by eating till satisfied, not stuffed.

Plan ahead

Review the meal and snack ideas inside and make a grocery list.

Keep frequently used items on hand and
shop regularly.

Make enough for leftovers

Freeze and reheat on a busy day to save time.

Preparing your own food saves money.

What does healthy eating look like

Comprised of at least 3 different food groups (vegetables, fruits, grains, meat/beans, dairy, fats/oils).

At least 50% of the meal is fruit and/or

Lean protein from meat/poultry/seafood, eggs, beans, dairy, or soy, is included.

Contains complex carbs from whole grains (brown rice, wheat pasta or tortillas), or sweet or white potatoes.

Includes a small amount of heart healthy
oil in nuts, toppings or cooking.

Colorful. This means you’re getting
many different nutrients!

Contains fiber-rich whole grains (ex: oatmeal, whole wheat toast, etc).

Includes at least one serving of dairy or other calcium-rich foods.

Healthy Breakfast Ideas!

hard boiled egg, cheese stick, whole wheat toast with jam, orange

whole wheat bagel with peanut butter or
low-fat cream cheese, fresh fruit, low-fat

quick-cook plain oatmeal made with milk
instead of water and topped with dried
fruit, nuts, & berries.

veggie scramble (1 egg or 2 egg whites,
1 oz grated cheese, 1/4 cup each of your
favorite veggies—bell peppers, onions,
spinach, diced tomatoes, mushrooms),
fresh fruit.

Breakfast sandwich (whole wheat Eng￾lish muffin with egg, lean ham, Swiss cheese, tomato slice), 100% fruit juice.

low-fat yogurt, 1/3 cup granola, fresh or frozen berries.

1 cup of whole grain cereal with low-fat
milk and sliced banana.

Breakfast burrito (whole wheat tortilla,
scrambled egg, black beans, cheese, salsa), fresh Lemon.

whole wheat toaster waffles topped with
canned fruit, low-fat latte peanut butter and banana smoothie (blended with low fat milk and/or yogurt)

Slice of leftover veggie pizza and an apple.

Hope you people Like it.

Thank you

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