Mix and match your way to a high performance breakfast!

Most kids and adults fall short when it comes to eating enough whole fruits, vegetables and whole grains. Breakfast provides a great opportunity to squeeze in more healthy foods and boost overall nutrient intake. To achieve a breakfast meal with an optimal balance of nutrients, follow the Rule of 3:

Rule 1

Include one serving of a protein-rich food such as eggs, lean meats, beans, nut or seeds (and their butters) or protein-rich dairy sources such as milk, yogurt or cheese. Protein stabilizes blood sugar, delays hunger and provides the building blocks for body growth, maintenance and repair.

• A serving is 1 egg, ¼ cup beans, 1 tbsp. nut butter, 2 tbsp. nuts or seeds, or 1 oz. lean meat. For dairy, it is 8 ounces of milk or regular yogurt, 5-6 ounces Greek yogurt or 1.5 ounces of cheese.

Rule 2

Add a serving of whole grain to supply sustained slow-release energy, fiber, B vitamins, magnesium, iron and other trace minerals.

• A grain serving is considered 1 ounce. Examples include one small slice of whole wheat bread, a 6 inch whole corn or whole wheat tortilla, ½ cup cooked oatmeal or 1 oz. low sugar whole grain breakfast cereal (varies by product, check the label to determine the serving size).

Rule 3

Incorporate a minimum of ½ cup of a colorful, nutrient-boosting fruit or vegetable to strengthen the immune system with vitamins A & C, potassium, and folate, as well as hundreds of additional phytonutrients and antioxidants.

• Examples of a 1/2 cup serving include 1 small orange, 16 grapes, 4 large strawberries, 1/2 cup fresh salsa, 1/2 cup roasted sweet potatoes, or 1 cup chopped spinach. 

Mix & Match Your Morning Menu 

The table below provides simple “mix and match” menu ideas packed with nutrient-rich foods. Variety is the key when designing a breakfast that will supply enough energy to last throughout the morning.

Choose a food from each column to build a delicious “rule of 3” menu with the perfect mix of nutrients.

Protein or Dairy	Whole Grain	Fruit or Vegetable
Cheese – string, sliced or grated	Whole grain granola	Avocado
Eggs	Oatmeal	Banana
Yogurt	Quinoa flakes	Berries, fresh or frozen
Hummus	Whole corn grits (also known as polenta)	Cherry tomatoes
Lean ham or sausage	Whole corn or flour tortilla	Clementines
Lox	Whole grain homemade muffin Most commercial muffins are essentially cupcakes! Try my blueberry muffins or other lower sugar recipes.	Fresh Salsa
Milk	Whole grain mini-bagel	Melon slices
Nut and Seed butters Peanut butter Almond butter Sunflower seed butter Cashew butter	Whole grain ready-to-eat cereal Look for a product with the first ingredient(s) as whole grains, at least 3 grams dietary fiber and 6 or fewer grams of sugar per serving.	Pear, peach or apple slices
Refried beans	Whole grain toaster waffle	Pineapple chunks
Sharp cheddar, grated	Whole wheat Pita bread	Potatoes with skin, baked or roasted
Tofu	Whole grain toast	Sweet potatoes, baked or roasted
Cottage cheese	Whole grain English muffin	Mango