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A Healthy Breakfast Has at Least 5 Grams of Fiber

One way to get to those 5 grams of fiber is to include a whole grain and/or fruit or vegetables with your breakfast. Breakfast is the perfect time to work in a serving or two of whole grains, which along with fiber also offer many health-promoting vitamins, minerals, and phytochemicals.

Get your grains at breakfast by having one of these:

  • Hot oatmeal (or another hot whole-grain cereal).
  • Cold whole-grain cereal.
  • 100% whole-wheat bread, small bagel, English muffin, or tortilla
  • Pancakes and waffles made with at least half whole-wheat flour (you can also add oats, oat bran, or ground flaxseed for an extra nutrition boost).
  • Muffins and cinnamon rolls made with at least half whole-wheat flour (you can also add oats, oat bran, or ground flaxseed).

Weekend breakfast tip: Make extra part whole-grain waffles, pancakes, or muffins during the weekend and freeze them in individual plastic bags for a quick breakfast. On weekday mornings, just pop them right from the freezer into the microwave or toaster/toaster oven.

Here's how much fiber you get from some typical breakfast foods:

Breakfast Fiber Sources Fiber (g Calories Carbs (g) Fat (g) Protein (g)

Grains:

Oatmeal, cooked, 3/4 cup

3 124 21 2.7 4.5

Whole-grain cereal, 1 cup
(Like Raisin Bran)

7 190 45 1.5 5
100% whole-wheat bread, 1 2 70 14 1 3
Whole-wheat bagel (95 g) 9 260 52 1.5 11
Whole-wheat tortilla (114 g) 8 300 54 4.5 12
Whole-wheat flour, 1/4 cup 4 110 23 0.5 4
Oats, rolled, quick, 1/4 cup 2.3 83 14 1.5 3
Barley, med., cooked, 1/2 cup 5 220 55 0.7 5
Pearl barley, cooked, 1/2 cup 3 97 22 0.3 2

Buckwheat groats, cooked, 1/2 cup

2.3 77 17 0.5 2.8
Quinoa, cooked, 1/2 cup 2.6 111 20 1.8 4

Fruit:

Banana, 1 3.1 105 27 0.4 1.3
Blueberries, fresh, 1/2 cup 2 42 11 0.2 0.6
Raspberries, fresh, 1/2 cup 4 32 7 0.4 0.7
Dried fruit, mixed, 1/4 cup 2 120 28 0 1

Melon, 2 cups
(cantaloupe or honeydew)

3 108 26 0.3 3

Vegetables:

Mushrooms, cooked, 1/2 cup 2 22 4 0.4 2
Onions, cooked, 1/2 cup 2 29 7 0.1 1
Zucchini, cooked, 1 cup 2.2 26 5 0.2 2
Tomatoes, 1 med. 1 25 5 0 1

Nuts & seeds:

Ground flaxseed, 2 Tbsp 3 80 4 6 3

Pecans
(or other chopped nuts),
1/4 cup

3 205 4 21 3

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