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How to build a better breakfast Part 1

Everyone needs something to get them out of bed in the morning: a job, a pet or maybe a beautiful baby to snuggle.

The thing that gets me out of bed every morning is.....eating.

Eating is my favorite.

I love getting up and into the kitchen every morning to whip up something delicious to eat.

But I'm also a Registered Dietitian.

So when I say whip up something delicious, it's not donuts and cinnamon rolls.

To me, something delicious must be:

  1. high in fiber

  2. low in added sugars

  3. high in vegetables or fruits

  4. high in protein

I know that to most people, fiber and veggies don't actually sound delicious at all.😂 But I'm hoping to convince you otherwise.

On the blog this month, I am going to share 4 better breakfast building tips along with recipes I make all the time.

Let's start with FIBER.

Why Fiber?

  • keeps you regular (prevents constipation)

  • keeps you full longer (so you don't overeat)

  • feeds healthy bacteria in your gut (extremely important for overall health)

  • prevents cancer (especially colon cancer)

  • lowers cholesterol (thus preventing heart disease)

  • controls blood sugars (thus preventing diabetes)

How Much Fiber?

Kids age 1-3 need 19 grams per day.

Kids age 4-13 need 25 grams per day

Kids and adults 14+ need between 30 and 40 grams of fiber every day,

Fiber content of common breakfast foods

(click links for recipes):

0 grams fiber

all animal foods (fish, meat, eggs, dairy, butter, oil)

0-1 grams of fiber

white bread, white bagels, white tortillas, white english muffins, corn chex, rice chex, rice crispies, corn flakes, white rice

2-3 grams fiber

3-4 grams fiber

1/2 cup oatmeal, 1 slice whole wheat bread, 2-3 whole wheat pancakes or 1 whole wheat waffle, 1/4 cup nuts, 2 Tablespoons nut butter, whole grain muffins

4+ grams fiber

cold cereals with added fiber, beans (7g per 1/2 cup)

Ways to increase fiber:

  • Always use whole wheat flour for pancakes

  • Look for recipes that use at least 1/2 whole grain, preferably 100% whole grain

  • Eat more oatmeal!

  • Add vegetables to eggs

  • Only buy 100% whole wheat bread

  • Use whole wheat tortillas for breakfast burritos

  • add beans to breakfast burritos

  • Add fruit and nuts to yogurt, granola and oatmeal

  • Buy cereal that is high in fiber

High Fiber Recipes I've made in the past week:

Whole Wheat Waffles from King Arthur Flour (5 grams fiber per waffle)

Peanut Butter Banana Cookies (2 grams per cookie)

Berry Oatmeal (7 grams fiber & my son's favorite when he was a baby)

Peanut Butter Oatmeal (6 grams fiber & our most eaten breakfast)

Pumpkin Muffins (4g fiber, I cut the sugar down to 1/3 cup)

Spinach Smoothie (5g fiber)

My Favorite Blogs with High Fiber Breakfast Recipes:

I hope this gets you started on high fiber foods!

Remember, kids need 19 grams of fiber every day, and adults need around 30 grams. Start comparing food labels and choosing higher fiber options today!

Next time on the blog we will talk about lower sugar breakfast options.

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