BIG Nutrition: How is Your Breakfast Game?  


BIG Nutrition: How is Your Breakfast Game?  

We are in week 7 of a 10 week effort to build a few small nutrition habits and drop some bad ones. It seems that everyone is pretty aware that getting each day off to a good start is important. Why? Eating breakfast results in:

  • Better daily vegetable and fruit consumption
  • Higher overall nutrient intake
  • Higher fiber intake
  • Lower weight
  • For children, there is better performance, attention, and test scores

Need more information on why you should eat breakfast daily. Check out this video from Harvard.

Therefore, this week the small habit to build is to identify two breakfast options that you will eat and eat breakfast daily.  

These are ideas for breakfast which may need to be made larger if you are very active and/or a larger person; I have also included my daily breakfast:



2 scrambled eggs with 1 cup of peppers and onions

1 sweet potato

1 banana

Coffee/tea and water



½ cup quinoa

½ cup brown rice

2 cups roasted vegetables (leftovers!)

2 tsp. olive oil with 1 tsp. balsamic vinegar

Coffee/tea and water



1 cup Greek yogurt

½ cup berries

¼ cup of chopped walnuts (7 whole or 14 halves)

Coffee/tea and water



Two hard boiled eggs

1 slice whole grain toast with ¼ avocado

1/16th of a watermelon

Coffee/tea and water



1 cup cooked steel cut oats (made from ¼ cup dry)

1 apple, chopped

2 tsp. honey

Coffee/tea and water


#6 My breakfast

¼ cup raw steel cut oats mixed with 6-8 oz. Greek yogurt (mix, refrigerate overnight)

1 cup berries or apples


Coffee/tea and water


Previous weeks’ topics in case you missed them:

The idea is to keep working on these six things and add the new habit related to breakfast. There are 3 more weeks in this effort. Keep up the good work!

Happy and healthful eating,

Donna G. Pertel, MEd, RD, LDN

If you have an idea for a nutrition habit that you recommend building, email me, at

[email protected]