University of Georgia

Eat Your Breakfast

11.02.2022

by Stephanie Brimeyer, 4th Year Dietetic Major

An image of a hand holding an iphone and taking a photo of a tray of food including a plate of pancakes with banana slices, a bowl of fruit, half a grapefruit, a pear, a banana, nuts and raisins, granola, and a cup of orange juice.

A well-balanced breakfast is the best way to start you day. Even if you are in a hurry, there are multiple ways to eat well and balanced. A lot of students lean towards sugary breakfast foods, but they also tend to crash and get hungry quicker because they did not have a well-balanced breakfast.

Some of the benefits of a well-balanced breakfast include:

  • Replenished energy sources in the body
  • Improved brain power and energy for the day
  • Boosted overall fiber intake, improving digestion
  • Intake of essential nutrients

A great example of a nutritional breakfast food is eggs. Eggs are a nutrient dense, high-quality protein source. They provide heart-healthy fat, vitamins A, B12, and B2, selenium, and iodine, and they are one of the only food sources of vitamin D and choline.

Here are some breakfast ideas that can be made in a few minutes, but their nutritional benefits can last for hours:

  • High-protein foods like eggs, nuts, seeds, quinoa and peanut butter
  • Whole wheat bagel topped with nut-butter and banana slices
  • Oatmeal with berries and nut-butter or honey
  • Whole grain toast with some eggs and a side of fruit
  • Grits, eggs, and chicken sausage links
  • Scrambled Tofu with whole wheat toast and a fruit
  • Fresh fruit smoothies with eggs, veggie sausage, and whole grain toast
  • A cup of yogurt with some fresh fruits or turn it into a parfait by adding some granola
  • Waffles topped with nut-butter, berries, and banana slices
  • Whole grain cereals like Cheerios, Honey Nut Cheerios, Frosted Mini-Wheats, Kashi Go Lean, and Raisin Bran with milk and fresh fruit
  • Bagel sandwich for on the go: get a bagel of your choice, add some cream cheese, then some scrambled eggs, and if you are felling fancy add some strips of bacon
  • Mexican Breakfast Bowl with eggs, beans, salsa, and some cheese
  • Greek Omelet Sandwich: an omelet with feta, tomatoes, spinach on a whole wheat bagel or toast

Use Build Your Plate to not only see what’s being served daily in each of the dining commons, but also to fuel your creativity to make your own breakfast ideas.

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