Breakfast Planner for Teens

fruitsThere is a daily recommended habit for teens when it comes to eating. This comes most especially in terms of breakfast. Surely, it is a no-brainer as to the healthy effects of breakfast on a person on a daily basis.

Breakfast actually helps you control consumption of calories within the day. It even helps you become even more active and do better in school. The most important thing to remember about breakfast is that you only have to avoid sugary or very sweet foods and eat whatever is out there.

Below are the different foods that you can eat for breakfast. All you have to do is pick one and partner it with any of the given categories.

Fruits

  • 1 apple
  • 1 orange
  • 1 banana
  • 1 cup of berries
  • 1 cup of melon
  • ½ cup of unsweetened applesauce
  • ½ cup of canned peaches or pears
  • 15 grapes
  • ¼ cup of dried fruits

Grain

  • ¾ cups of whole grain cereal with 3 grams or more of fiber
  • 1 slice of whole grain grain bread
  • ½ whole grain of English muffin or bagel
  • ½ cup brown rice
  • 1 whole-grain tortilla, either corn or whole-wheat
  • 1 whole-grain pita about 4 inches small
  • 1 whole grain of waffle or pancake
  • ½ cup of oatmeal

Dairy

  • 1 cup of skim or 1% milk
  • 1 ounce or 1 slice of low fat cheese
  • 6-8 ounces of low-fruit yogurt
  • low-fat fruit cheese
  • light yogurt smoothie
  • ½ cup low-fat cottage cheese

Protein

  • ½ cup of egg substitute or egg
  • 1 cup of lean ham or turkey
  • 2 tablespoons of peanut butter
  • ½ cup of cooked dried beans
  • ¼ cup of tofu
  • 1 cup of soy sausages

In having grains for breakfast go for whole-grains as much as possible. Also, if you are going to choose protein-rich foods, know that dairy products are rich in this type of bodily mineral.