Start your Day with a little protein !

A Healthy Breakfast Has at Least 5 Grams of Protein

Low-fat or nonfat dairy products can add protein to your breakfast, as can egg whites or egg substitute (egg yolk doesn't contribute protein); lean breakfast meats like Canadian bacon, extra-lean ham, turkey bacon, or light turkey sausage; and soy milk and other soy products. Here's how much protein you get from some typical breakfast foods:

Breakfast Protein Sources	Protein (g)	Calories	Fat (g)	Saturated Fat (g)	Carbs (g)
Skim milk, 1 cup	10	100	0	0	14
Low-fat yogurt, vanilla, 1 cup	9.3	253	4.6	2.6	42
Low-fat cottage cheese, 1 cup	28	160	2	1	6
Reduced-fat cheese, 1 ounce	8	70	4	2.5	1
Stonyfield Farms Organic Low-Fat, Fruit flavored	7	33	0	0	1
Egg substitute, 1/4 cup	6	30	0	0	1
Soy milk, low-fat, 1 cup	4	90	1.5	0	14
Soy-based sausage, 2 ounces	12	119	4.5	0.7	6
Tofu, extra firm lite, 2 ounces	5	43	1.4	0	2.2
Canadian bacon, 2 ounces	12	89	3.9	1.2	1
Extra lean ham, 2 ounces	11	61	1.5	0.4	0.4
Turkey bacon, 2 strips	4	70	6	1	< 1
Light turkey sausage, 2 ounces	9	130	10	2.2	1
Peanut butter, natural, 1 tablespoon	3.5	100	8	1	3.5
Light cream cheese, 1 ounce	3	53	4	2.7	1.8
Lox (smoked salmon), 1 ounce	5.2	33	1.2	0.2	0

A Healthy Breakfast Has at Least 5 Grams of Fiber

One way to get to those 5 grams of fiber is to include a whole grain and/or fruit or vegetables with your breakfast. Breakfast is the perfect time to work in a serving or two of whole grains, which along with fiber also offer many health-promoting vitamins, minerals, and phytochemicals.