Healthy Breakfast Plannerenteenshttps://kidshealth.org/EN/images/headers/KH_generic_header_03_1.jpgUse these breakfast planning ideas to select healthy foods that satisfy your taste buds and get you on your way fast.printable, checklist, log, plan, planner, what to eat for breakfast, what should i have for breakfast? nutritious breakfast, eat breakfast, choose for breakfast, breakfast choices, the right breakfast, what can i eat for breakfast? quick breakfast, fast, healthy breakfast, low-fat, low fat, low-calorie, variety, breakfast food groups, food group, losing weight, breakfast for weight loss03/03/200808/26/201908/26/2019Mary L. Gavin, MD03/01/2019a4707f70-9d94-4708-88ec-b8872e929ff2https://kidshealth.org/ws/RadyChildrens/en/teens/breakfast-sheet.html/<h3>Healthy Breakfast Options:</h3> <h4>People who eat breakfast:</h4> <ul> <li>Kick-start their metabolism</li> <li>Tend to eat fewer calories throughout the day</li> <li>Tend to make better food choices throughout the day</li> <li>Do better in school&nbsp;</li> <li>Are more active</li> </ul> <h4>Important things to remember about breakfast:</h4> <ul> <li>Plan ahead &ndash; have quick choices on hand</li> <li>Sometimes you have to eat on the go</li> <li>Include protein and fiber for staying power</li> <li>Stay away from sugary choices</li> </ul> <p>If you are having trouble deciding what to eat, take a look at this easy planner. Choose one item from two or more food groups to get the most out of your breakfast</p> <p><strong>Fruit:</strong></p> <ul> <li>1 apple</li> <li>1 orange</li> <li>1 small banana</li> <li>1 cup berries</li> <li>1 cup melon</li> <li>1/2 cup unsweetened applesauce</li> <li>1/2 cup canned peaches or pears, in own juice or lite syrup&nbsp;</li> <li>15 grapes</li> <li>1/4 cup dried fruit</li> </ul> <p></p> <p><strong>Dairy*:</strong></p> <ul> <li>1 cup skim or 1% milk</li> <li>1 oz. or 1 slice low-fat cheese</li> <li>6-8 oz. low-fat fruit yogurt</li> <li>Low-fat string cheese</li> <li>Lite yogurt smoothie</li> <li>1/2 cup low-fat cottage cheese</li> </ul> <p>*Dairy foods are a good source of protein.</p> <p></p> <p><strong>Grain*:</strong></p> <ul> <li>3/4 cup whole-grain cereal with 3 grams fiber or more</li> <li>1 slice whole-grain bread</li> <li>1/2 whole-grain English muffin or bagel</li> <li>1/2 cup brown rice</li> <li>1 whole-grain (corn or whole-wheat) tortilla</li> <li>1 small (4-inch) whole-grain pita</li> <li>1 whole-grain waffle or pancake</li> <li>1/2 cup oatmeal</li> </ul> <p>*Choose whole grains whenever possible</p> <p></p> <p><strong>Protein:</strong></p> <ul> <li>1/2 cup egg substitute or 1 egg</li> <li>1 oz. lean ham or turkey</li> <li>2 tablespoons peanut butter</li> <li>1/2 cup dried beans, cooked</li> <li>2 soy sausages</li> <li>1/4 cup of tofu</li> </ul>kh:age-teenThirteenToNineteenkh:age-youngAdultEighteenPluskh:clinicalDesignation-gastroenterologyAndNutritionWeightManagementkh:genre-printablekh:primaryClinicalDesignation-gastroenterologyAndNutritionWeightManagementWeight Management Toolshttps://kidshealth.org/ws/RadyChildrens/en/teens/managing-weight-center/tools/ae6c6571-d848-41b4-b4fa-3925f89a9bbfHealthy Recipes for Teenshttps://kidshealth.org/ws/RadyChildrens/en/teens/nutrition-fitness-center/recipes/3b75164d-7e93-43b7-a3e6-ed2c5c3bdc11Food & Nutritionhttps://kidshealth.org/ws/RadyChildrens/en/teens/nutrition-fitness-center/nutrition/1a969d03-96c0-4b38-804d-98e75e3035deSchool & Healthhttps://kidshealth.org/ws/RadyChildrens/en/teens/homework/health/75453fc0-aaee-4a3a-ba1b-cb7dc15fe793Nutrition Basicshttps://kidshealth.org/ws/RadyChildrens/en/teens/food-fitness/nutrition/240f56bf-71f4-4e98-af4b-624d5e241611Healthy Weighthttps://kidshealth.org/ws/RadyChildrens/en/teens/food-fitness/dieting/2a8a8f61-2a55-467a-ba2a-f19618bf04bfHealth Management Toolshttps://kidshealth.org/ws/RadyChildrens/en/teens/managing-care-center/tools/686bb034-2ebf-4672-b8e8-176c5af4d322Recipes for Teenshttps://kidshealth.org/ws/RadyChildrens/en/teens/recipes/recipes/22506578-ba4b-4525-89dc-2d399a9ea7db