Adding Fruits and Vegetables to Your Breakfast

Throughout the day it is recommended that we get the majority of our daily food intake from fruits and vegetables. Children ages 2 to 6 should get 4 to 6 servings, teens ages 14 to 18 should get 7 to 8 servings, and adults 7 to 10 servings. These amounts may look impossible to many and can certainly be impossible if you don’t incorporate fruits and vegetables in every meal…breakfast being the hardest for most of us. How can we add fruits and vegetables to our breakfast each day?

  • When cooking eggs for breakfast make scrambled or try an omelette, add some fresh veggies such as onions, peppers, tomatoes and mushrooms.
  • If you enjoy making breakfast sandwiches at home, add some lettuce and tomato to your sandwich.
  • Add some colour to your cereal by adding some apple, bananas, peaches, fresh or frozen berries, or any other favorite fruit that you would like to add.
  • If you are having waffles, french toast or pancakes topping it with some of your favorite fruit, berries and bananas always makes a tasty treat!
  • If you are the traditional coffee/tea and toast/bagel kind of person don’t forget to add a side of fruit, it can be half an orange, an apple, some berries or even some banana sliced to top your peanut butter toast…yum!
  • Try a yogurt and fruit parfait for a quick and simple breakfast.
  • Smoothies are always a great way to add fruit and even vegetables to your breakfast; add some of your favorite fruit, berries and kale with some milk, 100% juice, or ice and a small amount of yogurt for extra flavour and you quickly have a delicious breakfast in a cup.

veg.omlette The above is sure to make your breakfast a little less boring and more nutritious – I hope it helps you get the fruits and vegetables you need each day!

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

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