Hy-Vee Dietitian: Delicious and nutritious breakfast options

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CEDAR RAPIDS, Iowa (Hy-Vee) - Looking for some extra brain power in the morning? Breakfast might be just what you need in order to do your best at work or school. Typically, people who eat breakfast also have fewer issues with weight management.

Majority of people do not consume breakfast, because they do not have time in the morning. Here are some great grab-and-go ideas! An easy guideline is to include at least 3 out of the 5 food groups (grains, vegetables, fruits, dairy, and meat/protein). This will give you a good variety of nutrients that your body needs and will help keep you sustained longer! Also aiming for around 400 calories for most people gives them the most benefit.

Breakfast does not have to be elaborate or complicated. It does not even need to be cereal, milk, and orange juice. Think outside the box and get creative with some new and different breakfast ideas.
1. 1 belVita Breakfast Biscuit, 1 oz string cheese, 1 package raisins (total 360 calories)
2. Whole-grain crackers, 1 wedge of Laughing Cow cheese, 8 oz. milk, 1 orange (total 370 calories)
3. Jimmy Dean Delights breakfast sandwich and a pear (total 390 calories)
4. Oatmeal parfait: ½ cup quick dry oats, 1 cup Hy-Vee vanilla light yogurt, ¾ cup frozen berries and 2 tbsp. chopped pecans (total 410 calories)
5. Breakfast Trail Mix: Make a trail mix with ½ cup Quaker Oatmeal Squares, 2 tbsp sunflower seeds, 2 tbsp soynuts, and ½ cup dried cranberries. Place ingredients in baggie and throw baggie in purse or backpack. (total 370 calories)
6. Avocado toast, 8 oz. milk and 1 cup of sliced strawberries (total: 370 calories)

Recipe for Avocado Toast

All you need:

Serves: 1.
• ½ small avocado
• ½ teaspoon fresh lemon juice
• ⅛ teaspoon salt
• ⅛ teaspoon ground black pepper
• 1 (1 oz.) slice whole grain bread, toasted
• ½ teaspoon extra-virgin olive oil
• Optional topping: crushed red pepper flakes

All you do:
1. While bread is toasting, combine avocado, lemon juice, salt and pepper. Mash with back of fork.
2. Top toasted bread with mashed avocado mixture. Drizzle with olive oil and if desired, top with crushed red pepper flakes.
Source: Cooking Light website
Nutritional information: 200 calories, 13 g fat, 18 g carbohydrates, 5 g protein, 5 g fiber and 370 mg sodium.

Nicole Johnson represents Hy-Vee as a nutrition expert working throughout the community to promote healthy eating and nutrition. Nicole is a Registered Dietitian and member of the Academy of Nutrition and Dietetics.