Eating Tip of the Month

National Breakfast

Smiling Breakfast Plate

Here’s a little known fact; September is National Breakfast Month.

“Breaking the fast” after a full night’s sleep is a great way to get your day off to an energetic start. Studies have shown that eating small, frequent meals throughout the day tends to help people maintain their weight by reducing overall intake, so rather than skipping breakfast and waiting until you’re famished at lunch time, stop and take a little time to eat a little breakfast. If not, you may find yourself overeating at lunch.

Breakfast does not have to be an ordeal; it can be as simple as a bowl of cereal with milk or scrambled eggs on toast or a berry smoothie. Each can be made in as much time as it takes to go through the drive-thru of your local donut shop. An ideal breakfast includes some fiber and protein to keep you full until lunchtime (or a small mid-morning snack).

Here are some quick n’ easy breakfast ideas:

  • 1 cup oatmeal prepared with skim milk, 1 teaspoon brown sugar, and half a medium banana
  • Berry smoothie made with skim milk, frozen berries, Greek yogurt, and ground flax seeds
  • Low fat cheddar cheese omelet with whole wheat toast
  • Whole wheat English muffin with peanut butter and banana

Mexi Melt     Mexi-melt (recipe below)


  •      2 tablespoon(s) canned nonfat refried beans
  •      1 slice(s) whole-wheat bread, toasted
  •      1 tablespoon(s )prepared salsa
  •      1 tablespoon(s) shredded cheese, such as Mexican blend or Jack


  •      Spread beans ontoast. Top with salsa, then cheese.      Microwave on High until the cheese is melted and the beans are hot, about 45 seconds.

Nutritional Information: Calories 123, Total Fat 3g, Sat Fat 2g, Cholesterol 6mg, Sodium 392mg, Total Carb 17g, Fiber 4g, Protein 7g

  • Or make some of these ahead of time for a quick grab-n-go breakfast

Apple-Oat Muffins


  • 2 cup(s) old-fashioned or quick-cooking oats
  • apple oat muffins1 1/4cup(s) all-purpose flour
  • 1/2 cup(s )packed brown sugar
  • 2 teaspoon(s )bakingpowder
  • 3/4 teaspoon(s) baking soda
  • 3/4 teaspoon(s )salt
  • 1/2 teaspoon(s )ground cinnamon
  • 1 cup(s) buttermilk
  • 2 tablespoon(s) vegetable oil
  • 1 large egg, lightly beaten
  • 1 cup(s) (1 to 2 medium) shredded Golden Delicious or Granny Smith apples
  • 1/2 cup(s) walnuts, chopped


  1. Preheat oven to 400 degrees F. Grease 12 standard muffin-pan cups. In largebowl, combine oats, flour, sugar, baking powder, baking soda, salt, and ground cinnamon.
  2. In medium bowl, with fork, beat buttermilk, oil, and egg until well blended; stir in shredded apples. Add apple mixture to flour mixture, and stir just until flour mixture is moistened (batter will be very thick and lumpy). Stir in chopped walnuts.
  3. Spoon batter into prepared muffin-pan cups.Bake23 to 25 minutes or untilmuffins begin to brown and toothpick inserted in center of muffins comes out clean. Immediately remove muffins from pan. Serve warm, or cool on wire rack to serve later.

Nutritional Information (per muffin): Calories 210, Total Fat 7g, Sat Fat 1g, Cholesterol 18mg, Sodium 320mg, Total Carb 33g, Fiber 3g, Protein 5g