Breakfast Boosts to Jump Start Your Day


National Nutrition Month is an opportunity for everyone to learn about how to enhance their overall health! The theme for this year’s National Nutrition Month is “Go Further with Food,” and one of the first things you can go forward with is how you start your day.

With breakfast being the most important meal of the day, the type of food and beverages you consume in the morning can really make or break how your body can function throughout the day. Adding whole grains, adequate protein and a variety of fruits and vegetables provides your body with the nutrients needed on a daily basis. A healthy breakfast can also help curb cravings and decrease the risk of overeating at other meals. Some may find consuming a healthy breakfast may be a burden, but taking a few extra minutes to make simple nutritious changes to your breakfast menu can really help your entire day and overall well-being.

Following are a few ideas to help you start your day on the right track:

• Prepare instant oatmeal with low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts.

• Layer low-fat plain yogurt with your favorite crunchy cereal and blueberries.

• Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.

• Make one packet of microwave oatmeal with low-fat milk. Mix in 1/4 cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon.

• Top a toaster waffle with low-fat yogurt and peach slices.

• Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese.

• Spread a flour tortilla with peanut butter. Add a whole banana and roll it up.

• Spread low-fat cream cheese on a whole-grain toasted bagel. Top with sliced strawberries.

Make this National Nutrition Month the month you start “going forward with food!” Enjoy!

Laura Martorano, MS, RD, CDN, is a registered dietitian at Gurwin Jewish Nursing & Rehabilitation Center in Commack. For more information about the Gurwin Family of Healthcare Services, visit