Insider's Viewpoint: Natalie Menza, Corporate Dietitian, Wakefern Food Corporation

I’m sure that you have heard the expression, “breakfast is the most important meal of the day.” Well, it’s true. A number of studies have shown that people who start their day with a healthy breakfast are more likely to eat healthier the rest of the day, are able to concentrate better, and are usually able to maintain a healthy weight. However, not all breakfasts are created equal! It’s important to choose a healthy breakfast that will leave you feeling full of energy to start your day off right! Here are some of my favorite healthy breakfast ideas.

Quick and Easy Choices

  1. Ready-to-eat whole grain cereal with skim milk and fresh berries
  2. Oatmeal topped with chopped nuts, a touch of brown sugar, and sliced bananas
  3. Swirl applesauce and raisins in a bowl of hot oatmeal. Serve with a glass of skim milk.
  4. Whole wheat English muffin topped with peanut butter and sliced apples
  5. Fresh fruit salad mixed with low-fat cottage cheese
  6. Fresh fruit smoothie – mix banana, strawberries, skim milk, and ice cubes. Blend.
  7. Peanut butter smoothie – mix skim milk, a scoop of peanut butter, banana, and ice. Blend
  8. Whole grain waffles with low-sugar syrup topped with fresh berries
  9. Breakfast Wrap: Turkey slices on a whole grain tortilla with a slice of reduced fat cheese and sliced avocado
  10. Breakfast parfait – layer low-fat yogurt, fresh fruit, and whole grain crunch cereal

Weekend Meals

Have a little extra time, try some of these meal ideas:

  1. Mexican omelet – use egg whites or egg beaters, mix in peppers, spinach, and onions. Top with salsa and low-fat cheese
  2. Prepare pancakes using whole wheat flour and egg whites. Mix in fresh fruit such as bananas or strawberries for variety!

Garden Frittata
Prep time:
10 minutes
 Cook time:
15 minutes
  • 6-oz. low-fat, low-salt ham, diced
  • 1 cup chopped asparagus spears
  • 1 cup chopped broccoli florets
  • 1/4 cup chopped sweet onion
  • 6 egg whites
  • 1/4 tsp. ground black pepper
  • 2-oz. reduced-fat shredded Cheddar cheese
  • 2 Roma tomatoes, thinly sliced
  • Chopped fresh basil (optional)
  1. Preheat oven to 350°F. Coat oven-proof skillet with nonstick cooking spray and heat over medium heat. Add ham; cook and stir 2 to 3 minutes. Add asparagus, broccoli, and onion; and cook until vegetables are tender, about 5 minutes.
  2. In small bowl whisk together egg whites and pepper, pour over vegetables in skillet. Cover; cook until edges are set and bottom is lightly browned, about 2 minutes. Top with tomatoes and sprinkle with cheese.
  3. Transfer skillet to oven and bake 5 minutes or until lightly browned. Cut into wedges. Serve sprinkled with fresh basil, if desired.

Serves 4
Per serving:
142 calories
6g carbohydrate
17g protein
2g fiber
5g fat
3g saturated fat
26mg cholesterol
485mg sodium

Natalie Menza, RD
Corporate Dietitian
Wakefern Food Corporation



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