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Breakfast On-the-Go Options

By Roberta Anding, RD

Regardless of whether you are a player, coach, umpire or parent, your mother was right – “Breakfast is the most important meal of the day.” It breaks the overnight fasting period, replenishes your supply of glucose to increase energy, improves alertness and provides other essential nutrients required for good health and optimal performance. If you have not time for breakfast, Roberta Anding, RD, suggests the following “breakfast on-the-go options.”

Healthy Tips:

  • Make sure that your breakfast consists of carbohydrates (cereal, bread, fruit, milk), protein (eggs, meat, nuts) and (peanut butter, cream cheese)

  • Look for whole wheat bread and grain products instead of white grain products

  • Choose low-fat (skim, 1% or 2%) milk and dairy products

  • Limit your intake of fried foods, grease and extra gravies

  • Aim to get fruit into your breakfast as either a juice or as whole fruit

Grabbing Breakfast at Home:

  • 1 large whole wheat bagel, 2 TBS peanut or other nut butter, 1 banana, cup of juice or milk

  • 2 pieces of whole wheat toast, 2 TBS peanut or other nut butter, baggie of granola and raisins, apple, cup of juice or milk

  • 12-oz smoothie made with protein powder, milk, fresh fruit and a whole wheat bagel

  • 3 whole wheat waffles, 2 hardboiled eggs, 1 orange, milk

  • 1 wheat tortilla with ham and cheese, banana, small wheat bagel with low-fat cream cheese or nut butter, juice or milk

  • Full baggie of dried cereal with granola and raisins, apple, string cheese, juice or milk

  • 2 whole wheat bagels with low-fat cream cheese or nut butter, grapes and cup of milk

Grabbing Breakfast on the Run:




Whole wheat bagel + Cream cheese

Biscuits with butter or gravy

Ham and cheese roll, milk


English muffin, ham & cheese

Bacon/cheese croissant

Smoothie – milk, yogurt & fruit

Frappuccino with syrup & whip cream

Bran muffin

Powdered donuts


For more breakfast suggestions from Roberta, go to:

Anding – Health Breakfast on the Go.docx


Roberta Anding, RD, is Sports Dietician for the Houston Astros MLB Franchise and Instructor in the Department of Kinesiology at Rice University. She has also served as the Sports Dietician at Texas Children’s Hospital, Rice University Athletics and the NFL Houston Texans.

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