1. Eat breakfast.
Coffee alone is not enough! Eating in the morning gets you going. It helps you focus at home, school or work.
2. Second, eat a healthy breakfast.
| Does your box of cereal have zero fiber on the nutrition label (click here to learn how to read a nutrition label)? Is sugar is listed as one of the first ingredients? If so, it's not a healthy choice. A breakfast of fruit, whole grains and/or protein will give you energy for the morning and the rest of the day. As USDA nutritionist, Liz, says, "When we eat peanut butter sandwiches, we add raisins for sweetness. This way we add in another food group without a lot of added sugars." Use raisins instead of sugary jelly; that's a great tip! |  |
3. Make it whole wheat.
 | Instead of plain white bread, plain pancake mix or a plain bagel, make it whole wheat (just look for "whole wheat" as the first ingredient). Whole wheat bread has more fiber and nutrients than white bread and the same goes for pancakes and bagels. Add a few slices of fruit or a handful of walnuts, and you've got a well rounded breakfast! |
4. Swap out sugary breakfasts (muffins) with healthier choices like low-fat yogurt, granola and some fruit.
A yogurt and granola mix is not only healthier, but are items you can buy in large quantities. They are more expensive to buy, but you get more food for your money. This is a MUCH less expensive option. See this infographic from the USDA about healthy breakfast swaps:
Read more tips from USDA's My Plate My Wins Small Changes at Breakfast campaign!
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