For most people, a healthy breakfast has three components:
A serving of a whole-grain carbohydrate, a serving of a dairy or high-calcium food, and a serving of fruit. Together, that’s roughly 300 calories. A high-protein serving (like meat or an egg) is fine as long as it doesn’t add too much fat or calories. Try these quick combos:
• a bowl of high-fibre, multigrain cereal, lots of strawberries, and low-fat milk
• a granola bar, an apple, and low-fat milk
• non-fat yogurt, fresh blueberries, and a slice of whole-wheat toast with fruit spread
• a mini whole-wheat bagel, spread lightly with cream cheese and jam; a peach; and a cup of yogurt
• scrambled egg on a whole-wheat roll, with fresh fruit salad and a cup of low-fat milk
• a low-fat muffin, a wedge of cantaloupe, and a cup of latte made with skim milk.