WANT EVEN MORE HEALTHY IDEAS FROM SHAPE YOUR FUTURE?
Do you ever start your day with sugary cereal or empty carbs and then felt exhausted, drained or even hungry a few hours later? We’ve all been there. Breakfast is called the most important meal of the day because it sets you up for a successful start. When you eat a well-balanced breakfast, you’ll feel energized, focused, full for longer and ready to tackle your busy day!
Not sure how to do that? Here are a few tips and recipes to help you get started.
What Are the Five Food Groups?
The five food groups are:
- Fruits are loaded with nutrients like fiber, vitamins and minerals. Your body needs these to function and feel good. Fruits are also low in fat, sugar and sodium, which can slow you down.
- Veggies are loaded with all the good stuff your body needs. Greens are high in fiber and iron, while root vegetables (like carrots) are higher in other essential vitamins.
- Whole grains include brown rice, oatmeal and whole wheat bread. Whole grains are packed with fiber, iron and B vitamins. These nutrients keep your heart healthy by lowering your cholesterol and help you feel full all day long.
- Protein is great for your muscles, organs and immune system. It also boosts your metabolism, which is how your body converts the food you eat into energy.
- Low fat dairy is important to the health of both adults and children. It helps kids’ bones develop properly and helps adults’ bones remain healthy and strong. Look for dairy products low in saturated fat.
The five food groups are the building blocks of a balanced diet. When you start the day balanced, you’ll feel the benefits on your mind and body immediately, from an energy boost to improved focus.
Check out our easy-to-understand guide on the five food groups and how you can work them into your day.
Building a Well-Balanced Breakfast Step-by-Step
Here’s how to build a well-balanced breakfast plate with all five food groups:
Step 1: Fruits and veggies should fill half your plate, so start there.
- Examples of breakfast-friendly fruits and veggies include:
- fresh or frozen berries
- bananas
- spinach
- bell peppers
Fruits work well with yogurt and granola, while veggies are great to enjoy with eggs. You can also sneak a little of each into a morning smoothie recipe!
Step 2: Add whole grains to a quarter of your plate.
- There are plenty of ways to enjoy whole grains in the morning:
- whole wheat toast
- oats
- quinoa
- whole grain tortillas
Step 3: Add lean proteins to a quarter of your plate.
- Pick something like:
- eggs
- Greek yogurt
- tofu
- nut butter
- lean meats
Step 4: Include dairy or dairy alternatives.
- Milk or yogurt (including plant-based options like soy or almond milk) make great breakfast additions.
Just remember the rule of one. Ask yourself, “Do I have one grain + one protein + one fruit + one veggie + one dairy?” to help you balance your breakfast.
Food Group Meal Planning for Busy Mornings
Mornings can get busy fast, especially if you’re feeding a family. If you’re always on a time crunch, try these prep tips for making breakfast with all five food groups a little bit easier:
- Chop veggies the night before or at the beginning of the week
- Freeze pre-washed and chopped fruits and veggies in plastic baggies for smoothie packs
- Make overnight oats for breakfast
- Batch cook protein (like egg bites, breakfast sausage or turkey bacon) in advance
Planning ahead saves time and helps you stick to your goals by making the healthy choice the easy choice.
Healthy Breakfast Ideas With All Five Food Groups
Here are three healthy recipes to try this week that are easy to meal prep and include all five food groups:
Grab-and-Go Breakfast Sandwich
- This breakfast sandwich only takes five minutes to whip up! With egg whites, cheese,English muffins and your favorite lean protein, you can make a healthy breakfast for the whole family. Add diced peppers, tomatoes or spinach to your egg mixture and serve fruit on the side to balance your plate.
Peanut Butter and Berry Baked Oatmeal
- Meal prep your breakfast with this delicious oatmeal packed with protein. This breakfast is made with mostly staple pantry ingredients. Plus, it’s totally customizable based on your preferences or the produce in season.
- Hit all five food groups with this easy-to-make smoothie recipe! You can even prep the ingredients in individual bags to put in your freezer, so it’s even faster to make on busy mornings. Pair your smoothie with breakfast sausage, turkey bacon strips or a protein shake to add in more protein and keep you fuller throughout the day.
Well-balanced breakfasts don’t have to be complicated. There are so many foods out there to choose from that will leave you satisfied and energized; you just have to find what works best for you!