Starting the day with a healthy breakfast can not only jumpstart your morning but it can help you stay focused and improve your performance in physical activities.

So what should I eat you ask? Ideally you should keep it balanced and combine both a protein source and a healthy whole grain carbohydrate well as something from the fruit/vegetable group. Some simple, healthy brekfast ideas are:

-Veggie omelet with whole wheat toast

-A low sugar/whole grain cereal (hot or cold) with fruit and low fat milk

-A yogurt "parfait"" low fat yogurt, fruit, some granola or cereal..with maybe a sprinkle of nuts on top

-Hard cooked egg, whole grain English muffin and a banana

-Whole grain toast with peanut butter or try almond butter and a piece of fruit

Some other ideas on how to "Build your own Breakfast":

Choose from a list:

Start with: (choose one or more):

-Whole grain/low sugar cereal

-Cream of wheat


-Whole grain English muffin

-Whole grain pita bread

-Whole grain toast

-Whole grain tortilla wrap

Then Add: (choose one or more):

-Fat free/low fat 1% milk

-Fat free cottage cheese

-1 Egg or 3 egg whites

-1 slice/1 oz. low fat cheese

-8 oz low fat/fat free yogurt

Top it off with: (choose one or more)

-1 tablespoon chopped or sliced/raw nuts (walnuts, almonds, etc.)

-1 tablespoon jam

-1 tablespoon peanut butter or almond butter

-1 oz Canadian bacon

Power it up with fruits and veggies by adding:

-your favorite fruit: banana, strawberries, apple, blueberries, etc

Experiment with a fruit you may have never had before such as: mango, papaya, kiwifruit

-Add veggies to your omelet: red peppers, broccoli, spinach, mushrooms, sliced tomato...

Be creative!

If you are short on time..make a delicious smoothie in the blender:


1 cup low fat/fat free milk or yogurt

add your favorite fruit:1 banana or a handful or berries


Sweetener such as honey

a cup of ice


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