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)|
Oatmeal, cooked, 3/4 cup
Whole-grain cereal, 1 cup
|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
|Quinoa, cooked, 1/2 cup||2.6||111||20||1.8||4|
|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
|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|