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Healthy Breakfasts for National Nutrition Month

items to bring for breakfast
March 7, 2018

It’s National Nutrition month! We have joined forces with UMD Health & Wellbeing to highlight some nutritious meals you can find on campus or bring from home. And, come to the Food Court on March 14th, for smoothies in the morning & special menu items for lunch!  

Week 1 Breakfast

Breakfast is often touted as the most important meal of the day, yet for a lot of people it is an afterthought as they run out the door. I hear “I don’t have enough time” or “I’ll just have coffee for breakfast” often when I’m counseling clients. So, why is breakfast important? Eating a balanced meal in the morning breaks the overnight fast. Breakfast provides an opportunity for us to meet some of our nutritional needs for the day. Without this meal we are playing catch up throughout the day to fit in the nutrients our bodies need. Second, breakfast is super important to give you energy, focus, and drive to face the day. Third, it also helps to keep us feeling full, so we can make better food choices throughout the day and avoid overeating at lunch from being so hungry.

A balanced breakfast should contain carbohydrates and protein to replenish energy stores and keep you feeling full until lunch.  I simply sum it up as a Grain + Fruit + Protein or GFP.  Here are three breakfast examples that follow this breakfast formula.

1.       Oatmeal (grain) + sliced banana (fruit) +  2 Tbsp Peanut Butter (Protein)

2.        2 Pieces of Toast (grain) + orange (fruit) + 2 eggs (protein)

3.       Granola (grain) + raspberries (fruit) + greek yogurt (protein).  

So now let’s focus on 2 breakfast examples that fit this formula

  1. From Home: Oatmeal (grain) with peanut butter (protein), walnuts,  and drizzle of maple syrup + orange (fruit) + milk (dairy & protein)

  2. From Superior Dining: French Toast (grain) + 2 Hard boiled eggs (protein) + grapefruit (fruit) + yogurt (dairy)