ARTICLE 4

Breakfast does not have to be complicated to be nutritious.

A good breakfast can combine several food groups and provide protein, fiber, carbohydrates, and healthy fats.

Idea 1: Oatmeal + Berries + Nuts

Oatmeal provides carbohydrates and fiber. Berries add fruit, while nuts provide healthy fats and additional nutrients.

Idea 2: Greek Yogurt + Fruit + Seeds

Yogurt can provide protein, while fruit and seeds add variety and fiber.

Idea 3: Eggs + Whole-Grain Toast + Vegetables

Eggs provide protein. Whole-grain bread can provide fiber and carbohydrates, while vegetables add micronutrients.

Idea 4: Vegetable Omelet

Combine eggs with vegetables such as spinach, peppers, tomatoes, or mushrooms.

Idea 5: Whole-Grain Breakfast Bowl

Combine whole grains with fruit, nuts, seeds, and a protein source.

What Makes Breakfast Balanced?

Rather than focusing on one «perfect» breakfast, aim for variety.

Ask yourself:

• • Do I have a protein source?

• • Can I add fruit or vegetables?

• • Can I choose a whole-grain carbohydrate?

• • Can I include a source of healthy fat?

Don’t Forget Personal Preferences

Some people prefer a large breakfast. Others naturally eat less in the morning.

A healthy eating pattern should fit your schedule, appetite, culture, and nutritional needs.