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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).
For your whole grains,
you could pick one bread and
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
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.
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!
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
Yogurt – buy plain Greek or
regular, and add your own fruit
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 –
––– Coffee, tea, or water top off the meal.–––
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!
Here’s one idea: If you have extra grains (bulgur, farro, brown rice or any other whole
grain) left over fr