Simmons College
Dining Services and Nutrition Website
Breakfast
Advantages
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Breakfast Basics
- Make choices from the fruit and vegetable group, grain group, milk group and meat group.
- Complex carbohydrates - produce a long lasting supply of energy.
- Protein-packed foods – provide a continual supply of energy.
- Calcium-rich foods – help burn fat and store less.
- Fiber-rich foods – slow digestion so you feel fuller longer.
- Filling foods – have a high water content which can curb calorie intake at meals.
Breakfast Ideas
- Low-fat cottage cheese mixed with fruit and spread on whole-wheat toast
- Whole-wheat pita bread stuffed with 1 scrambled egg and topped with salsa; served with 8 oz of skim or low-fat milk
- Instant oatmeal with applesauce, topped with raisins and chopped almonds
- Small whole-grain muffin, 8 oz of low-fat yogurt and 8 oz of calcium fortified O.J.
- Fat-free latte and whole-grain cereal, topped with berries and 8 oz low-fat milk.
- Peanut butter and banana sandwich on whole-wheat bread and 8 oz of low-fat milk.
"Breakfast on the Go"
- Grab a piece of fruit, such as an apple, orange or banana
- Grab a cereal bar such as an all-bran bar
- Grab a low-fat yogurt
Breakfast Beverages
- Milk - 1% or skim are good choices
- Fruit juices - Orange, apple, or cranberry
- Vegetable juice - V8
What's available at Bartol Hall or Fens?
- Assorted hot and cold cereals
- Assorted fruits
- Assorted bagels and breads (whole wheat, oatmeal, multigrain are good choices)
- Homemade waffles
- Plain and flavored low-fat yogurts
- Cottage cheese
- Eggs – cooked any way (egg whites, or omelet with veggies)
- Turkey bacon (available Mon-Fri)
Healthy vs. Unhealthy
| Kashi Heart-to-Heart | Lucky Charms |
| Grape Nuts | Cinnamon Toast Crunch |
| Cheerios | Fruit Loops |
| All-Bran | Coco Puffs |
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