Break the Fast with Breakfast!

By: Jacqueline Gomes, RDN, MBA

September 7th, 2018 

After a 10 to 12 hour fast Breakfast is the first dose of fuel your body gets for the day. Avoid a case of sleepy-eyes and set aside time each morning for breakfast.

Incorporate “brain foods”! These include foods that are high in antioxidants (like blueberries) and rich in omega fatty acids (like nuts and seeds).

When you’re short on time think quick and portable foods like sandwiches and smoothies. Prepping food the night before is also a major time-saver! Try overnight oatmeal, an easy way to get the goodness of whole grains and a dose of protein! Check out my recipe below… 

Did you know? Though 93% of Americans agree that it is the most important meal of the day, a recent study found that 56% never eat breakfast!


Here are a few breakfast ideas for your family to enjoy:

  • Whole wheat Bagel with cream cheese and sliced strawberries
  • Oatmeal Pancakes (Tip: Make-ahead)
  • Fruit & Yogurt Smoothies
  • Egg and Cheese Sandwich
  • Grilled cheese on whole wheat bread
  • Peanut butter & Banana roll-up (place ingredients inside a whole wheat wrap, roll-up and go!)
  • Overnight Oats


Nutty Apple Overnight Oats

Active Prep: 5 minutes

Refrigerate overnight


  • ¼ cup uncooked old fashioned rolled oats
  • ½ cup fat free milk
  • ¼ cup low-fat yogurt
  • 1 teaspoon honey or other sweetener
  • ¼ cup chopped apples
  • 1 tablespoon Raisins
  • 2 tablespoon chopped almonds
  • 1/4 teaspoon Cinnamon



  1. In an 8-ounce jar with a lid, combine all of your ingredients. Put a lid on the jar and shake until well combined. Refrigerate overnight or up to 3 days. Enjoy cold! Now take an extra rubber band, secure your napkin and spoon, toss it in a plastic bag or lunch box and you’re off!  It’s that easy! This breakfast provides Protein, fiber, calcium, potassium, vitamin D.

Recipe by: Jacqueline Gomes, RDN, MBA

Image by: Quaker Oats®