Texans team nutritionist Roberta Anding is a frequent contributor to HoustonTexans.com. You can send her a question by clicking on her name above.
No time for breakfast? Here are some examples of a healthy breakfast on-the-go!
- Make sure your breakfast consists of carbohydrates (ex: cereal, breads, fruit, milk), protein (ex: eggs, meat, nuts), and some fat (peanut butter, cream cheese).
- Look for whole wheat bread and grain products instead of white grain products.
- Choose low-fat (skim, 1% or 2%) milk and dairy products.
- Limit your intake of fried foods, grease, and extra gravies.
- Aim to get fruit into your breakfast either as a juice or as a whole fruit* *
Grabbing Breakfast at Home…
- 1 lg. whole wheat bagel, 2 Tbs. Peanut butter, 1 banana, cup of juice or milk
- 2 pieces whole wheat toast, 2 Tbs. Peanut butter, baggie of granola & raisins, apple, cup of juice or milk
- 1 yogurt, bran muffin, baggie of trail mix (nuts, granola, & dried fruit), cup of juice or milk
- 12 oz. smoothie made with protein powder, milk, fresh fruit and a whole wheat bagel
- 3 whole wheat waffles, 2 hard boiled eggs, 1 orange, cup of milk
- 1 wheat tortilla with ham & cheese, 1 banana, small wheat bagel with low-fat cream cheese, cup of juice or milk
- Full baggie of dry cereal with granola and raisins, 1 apple, string cheese, cup of milk or juice
- 2 whole wheat bagels with low-fat cream cheese, grapes, cup of milk
Grabbing Breakfast On-the Run…
When Eating Out…
Choose: * * Instead of:
Whole wheat bagel w/cream cheese Biscuits w/butter or gravy
Ham & cheese roll w/milk Chocolate covered donuts
English muffin w/ham & cheese Croissant w/bacon and cheese
Smoothie w/milk, yogurt, & fruit Frappuccino w/syrup & whip cream
Bran muffin Pastry or powdered donuts