Lemond Nutrition Articles

Color Your Breakfast: 10 Quick Ideas

By Angela Lemond, RDN, CSP, LD // Mar 19, 2011

By now, hopefully you are well into taking my Color Challenge in celebration of National Nutrition Month. But there may be one meal that you may be struggling to color over the other – especially 2 colors of ½ cup equivalent in produce. Breakfast is often that meal for people. I have to admit that lately I have only had one produce color with my breakfasts, so this message is for me as well.

The key with breakfasts is that they need to be quick and easy since we are all so busy and my nutrition platform is all about practicality. Here are 10 ideas to get you and your family going each day:

- Scramble an egg with 1 or more choices of veggies (any leftover potato from dinner, peppers, onions, mushrooms), an ounce of mozzarella cheese rolled up in a whole wheat tortilla served with fresh berries.

- Crockpot steel cut oatmeal topped with small amount of cranberries, an ounce of nuts served with a ½ cup of vegetable juice.

- Spread a whole grain bagel with your favorite nut butter (peanut, almond, cashew) and serve with a side of apple and orange slices.

- Layer your favorite low-fat yogurt (regular or Greek) with crunchy cereal or reduced fat/sugar granola and mixed berries.

- Top your favorite low sugar, high fiber cereal (<10g sugar, at least 3 grams of fiber) with raspberries, chopped apples and low-fat milk.

- Stuff a whole wheat pita with a sliced, hard-boiled egg and low-fat shredded cheese and a side of kiwi and a ½ cup orange juice.

- Make a low-fat smoothie with yogurt and a variety of fruits such as banana, kiwi, berries and mango. Serve with a couple slices of rye bread with margarine.

- Top a whole grain waffle with yogurt, cinnamon and 2 different colors of fruit.

- Add lean ham or turkey with swiss cheese to a whole grain English muffin. Serve with ½ cup of cranberry juice and a 1/2 sliced melons.

- Peanut or almond butter sandwich with banana on whole grain bread and a side of grape tomatoes.

Remember, there is no breakfast police! If you don’t prefer breakfast food then just eat some healthy leftovers from dinner for breakfast or even a sandwich with spinach, tomato and sprouts with a side of fruit. This is the most important meal of the day, so don’t skimp too much on time and not get it in.  Wake up 15 minutes earlier if you must. What is your favorite breakfast? I’d love to hear from you.

We’ve got about 12 days left before the Color Challenge is over. Remember to post your colorful plates on the Mommy Dietitian Facebook page and you just might be the one that wins the mystery prize. Even if you don’t post, check out the page because others are and are giving some great ideas for us all!  Special thanks to Sandra Frank, Ed.D, RD with Wellness News at Weighing Success and Dietitians-Online who made an inspiring video of how her family with many special needs members are taking the Mommy Dietitian Color Challenge. I encourage you to watch for many reasons, but I want to point out that she mentions a great healthy cookbook that you can get for free - no strings attached - through a governmental website. For those getting this post in an e-mail, log onto my blog to watch this video which I posted below.

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Filed Under: National Nutrition Month


Dr. Sandra Frank // Saturday Mar 19, 2011

Thank you for including our video.

Great Breakfast Ideas!

Anonymous // Wednesday Mar 23, 2011

These are fantastic breakfast ideas. I eat oatmeal all the time and will include some cranberries next time.

I learned about you from Dr. Sandra Frank whose video you recently posted to your blog. I love the rainbow theme (and your challenge) for NNM!
The cookbook that Ms. Frank used to create her "rainbow meal" offers a variety of healthy recipes that include a range of colors.

The book, Keep the Beat™ Recipes: Deliciously Healthy Family Meals, is a new cookbook that contains 40 kid-tested and healthy recipes.

The cookbook includes colorful recipes such as:

• Baked French toast fritters with apples and bananas (red and yellow)
• Pita Pizzas (red and green)
• Red, White, and Green Grilled Cheese
• Fruit Skewers with Yogurt Dip (yellow, red, green, and more!)
• Grapesicles (green and red/purple)

Would you consider sharing information about We Can! and the new Keep the Beat™ cookbook with your readers?

If so, I’d be happy to send you a hard copy of the cookbook.

Feel welcome to call or email if you have any questions.

You can access the digital cookbook here:

All best wishes,
dager (at) air (dot) org

Angela Lemond, RD, CSP, LD // Wednesday Mar 23, 2011

Absolutely! I will provide the link on the Mommy Dietitian Facebook page and also tweet it out. I will send you my address in a separate email for the cookbook. Thanks so much!

Casey // Monday Jun 27, 2011

Great post! I always try to get at least one serving of fruit and/or vegetable at breakfast. Usually that’s in low-fat greek yogurt with berries or a smoothie with yogurt, fresh fruit and 100% juice. Thanks for sharing your great suggestions

Eddel29 // Sunday Nov 13, 2011

Nice information, this is really useful for me. There is nothing to argue about. Keep posting stuff like this i really like it. Thanks and God Bless.

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