Breakfast Food Myths - Fruits Grains

By Jen Bruning, MS, RDN, LDN

Are you taking care of YOU, first thing in the morning?  Start you days off right with some self-care tips!


Give yourself time in the morning.  While it’s tempting to hit the snooze button first thing, try not to.  Giving yourself ample time in the early morning hours to come alive is essential to all-day Shine.  Here are some tips:

Prep breakfast the night before.  Whether it’s Overnight Oats, a power-smoothie, or a basic breakfast toast, getting your ingredients prepped before bed means a fuss-free morning routine.  It also makes you more likely to eat breakfast at all!

Awaken your body and mind with meditation, light stretching, or voicing what you’re grateful for.  Setting the tone of your day has a powerful influence on attitude and productivity!

Wear clothes that make you feel comfortable and confident.  Walking out the door feeling good in what you’re wearing gives you a glow that others will notice.


Shine bright all day long- start with a solid breakfast

Whole Grains: Choose 100% whole grain breads, rolls, crackers, bagels, etc.  You get the most nutrition from this whole food.

Protein:  Lean proteins or those containing healthy fats; Greek yogurt, nut butters, cottage cheese, eggs, hummus, tofu, even leftover steak or chicken give us a hearty dose of protein to start the day.  Proteins are slow-digesting nutrients that help keep us satisfied all morning long.

Fruits & Veggies:  Vary your routine with colorful fruits and veggies!  Try berries on cereal, dried fruit with oats, spinach and mushrooms in an omelet: the possibilities are endless! You’ll be more vibrant all day long because you gave your body what it needs first thing in the morning


Breakfast Salad

Makes 2 Servings


2 cups mixed salad greens     1/3 cup cherry tomatoes

1 Tbs red wine vinaigrette      2/3 cup canned garbanzo beans

1 tsp butter                               2 eggs

1 cup sliced fresh mushrooms

1 tsp vinegar

Omelette Ingredients


  • Heat butter in skillet over medium heat. Add mushrooms and sauté until golden.  Season with salt & pepper, remove from heat and cool
  • Slice cherry tomatoes in half, place in fridge until needed
  • Bring shallow pan of water to a simmer. Add 1 tsp vinegar to water.
  • Crack eggs into a bowl, being careful not to break the yolks. Slide eggs into simmering water.  Poach for 3-5 minutes
  • In a bowl, mix salad greens with cherry tomatoes, cooked mushrooms, garbanzo beans and vinaigrette. Toss to combine, then divide between 2 plates.  Top each salad with a poached egg & enjoy!

Cal: 240, Fat 12g, Sat fat 2.5g, Carbs 20g, Sod 120mg, Fib 6g, Sug 4g, Pro 13g

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