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Healthy breakfast on the go

Texans team nutritionist Roberta Anding is a frequent contributor to 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!

Healthy Tips:

  • 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

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