This information may be reproduced for educational purposes. Please credit Oldways and the Oldways Nutrition Exchange. www.oldwayspt.org Breakfast 1-2-3 Plan A Heart-Healthy Start to Your Day Enjoying a nutritious breakfast not only gets your day off to a good start, but as studies show, can reduce the risk of coronary disease. A good breakfast includes whole grains, and fruit, along with eggs, milk, or yogurt or some other source of protein. Use this 1-2-3 plan to build your own healthy breakfast. Choose one item from each category (1-2-3) every day). 1 For your whole grains, you could pick one bread and one spread: Bread (1-2 ounces) Whole grain toast Whole grain bagel Whole grain pita Whole grain English muffin Spread (1-2 tablespoons) Peanut (or any nut) butter Hummus Soft cheese Guacamole Or, eat cereal. Enjoy your whole grains in the form of oatmeal or your favorite cold whole grain cereal, about ½ to 1 cup, with about the same amount of milk, yogurt, or soy or nut milk. 2 Pick your favorite fruit–a small to medium whole fruit, or about ½ to 1 cup cut up fruit. Actual fruit will satisfy you better than fruit juice. Pick your favorites, according to the season! 3 Add an egg, yogurt, or a handful of nuts to help your breakfast stick with you until lunch time. Some quick ideas: Walnuts, almonds or other nuts – as many as can fit in your cupped hand Yogurt – buy plain Greek or regular, and add your own fruit or flavorings Hard-cooked eggs – make several ahead, to last the week Lowfat milk, or soy or nut milk – on its own, or with your cereal Soft-cooked or scrambled egg – surprisingly quick ––– Coffee, tea, or water top off the meal.––– Breakfast Ideas Non-traditional Remember, breakfast doesn’t have to be limited to traditional breakfast foods. If you want to warm up some soup, or enjoy a big plate of roasted vegetables for breakfast, be our guest! Grain Leftovers Here’s one idea: If you have extra grains (bulgur, farro, brown rice or any other whole grain) left over from dinner, warm them up with a little milk, cinnamon, honey, and fruit. You’ll find it makes an unexpectedly delicious and satisfying breakfast. Apples Bananas Berries Cherries Figs Grapes Mango Melon Oranges Peaches Pears Pineapple