Get Your Plate in Shape: Breakfast by Toby Amidor in Healthy Recipes, March 8, 2012
March is National Nutrition Month, and in honor of this official campaign sponsored by the Academy of Nutrition and Dietetics, we’re giving you meal options that follow the USDA’s MyPlate guidelines. This week we’re hitting up 5 breakfast options.
The Guidelines
MyPlate is about giving you a visual of which foods should be on your plate at each meal. You want to build a healthy meal from the 5 food groups: fruits, vegetables, grains, lean proteins and nonfat or low fat dairy. You don’t need to have all 5 groups on your plate at each meal, but you should focus on getting in as many as possible, especially fruits and veggies.
Meal 1: Oatmeal
Apple Harvest Oatmeal
½ cup orange juice
Food groups: whole grains, fruits, dairy
Meal 2: Cereal & Milk
1 cup ready-to-eat whole grain cereal
½ cup nonfat, low fat or soy milk
1 cup sliced strawberries
1 slice whole grain bread
1 teaspoon jam or jelly
Food groups: whole grains, fruit, dairy
Meal 3: Breakfast Burrito
Scrambled Egg Burrito
½ grapefruit
Food groups: Grains, fruit, veggie, protein
Meal 4: Cookies & Milk
Breakfast Cookie
1 cup nonfat, low fat or soy milk
1 medium banana
Food groups: Whole grains, fruit, dairy
Meal 5: Smoothie
Blueberry Blast Smoothie
1 slice whole grain bread
1 tablespoon natural peanut butter
Food groups: Whole grains, fruit, protein, dairy
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Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »
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