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Start your day right with these nutritious breakfast ideas that include whole grains, lean proteins, and seasonal fruits and veggies to satisfy your hunger. Watch out for hidden sugars in popular breakfast items like cereals, bars, and coffee drinks. Learn to make smarter choices by opting for whole fruits over juices and incorporating high-fiber options into your morning meal. Get inspired with quick on-the-go options and delicious sit-down meals to kickstart your day!

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  1. Get started! When planning your breakfast, be sure to include foods to satisfy your hunger. • Whole grains • Lean proteins • Seasonal vegetables and/or fruits

  2. Breakfast Ideas to Start Your Morning Got time? • Whole Grain Cereal, low fat milk and seasonal fruit • Low fat yogurt, seasonal fruit, and granola • Scrambled Eggs, seasonal veggies and whole grain toast • Whole grain English muffin, eggs, seasonal veggies, and a slice of low fat cheese On the go? • High-fiber granola bar with nut butter and fruit • Fruit & greens smoothie made with Greek yogurt • Whole grain bread topped with nut butter, and seasonal fruits • Overnight Oats Low fat milk, yogurt, seasonal fruit & honey

  3. Watch Out For… Liquid Calories Coffee drinks and creamers, juice, sweetened milks, etc Yogurt, cereals, breakfast bars, etc Added Sugars

  4. Hidden sugars count

  5. PopTarts, Frosted Cherry 1 Tart Sugar 17g Calories 200 Cap’n Crunch Cereal 3/4 cup Sugar 12g Calories 110 1 1/2 cups Sugar 24g Calories 220

  6. Organic, but the same amount of sugar. Health Valley Cereal Bar 1 Bar (37g) Sugar 14g Calories 130 As much sugar as a bowl of sweetened cereal, but in a more compact form. Nutri-Grain Cereal Bar 1 Bar (37g) Sugars 13g Calories 140

  7. Liquid Calories Do Little Good • Blended Coffee Drink (16 fl oz) • 430 calories • 14g fat • 69g sugar VS • Black Iced Coffee • 5 calories • 0g fat • 0g sugar • Apple Juice (1 cup) • 120 calories • 26 g sugar • No Vitamins/ Minerals VS • Apple (1 medium) • 95 calories • 19 g sugar (natural) • Has Fiber and Vitamin C

  8. Whole Fruit or Juice? 1 cup orange juice 120 calories21 grams of sugarOnly .5 gram of fiber495 mg potassium One orange 60 calories9 grams of sugarPlus! 2.5 grams of fiber 175 mg potassium

  9. Watch and Learn! Ready, Set, Breakfast with UW Health Dietetic Interns Note: To watch video PowerPoint must be in slide show mode.

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