MyPlate Breakfast Makeover Meals

ChooseMyPlate.gov

Breakfast at Home

What do you make for breakfast on busy mornings? Be sure to include at least one serving of fruit, a whole grain and some low-fat dairy. When you compare these two breakfasts, you’ll notice that even though the Sunkist MyPlate Makeover Breakfast contains more food, it contains fewer calories, much less saturated fat and sodium, and significantly more fiber and potassium. Now that’s a great way to start your day!

Typical Breakfast at Home
500 Calories
recipeImage1
  • 2 Waffles
  • 1/4 cup Pancake Syrup
  • 1 tablespoon Butter
  • 12 oz. Coffee
Calories = 500
Saturated Fat = 9 grams
Sodium = 580 milligrams
Dieitary Fiber = 1 gram
Potassium = 240 milligrams
Sunkist MyPlate Makeover Breakfast
370 Calories
recipeImage2
Orange Waffle with Sunkist Citrus Syrup
  • 8 oz. Lowfat (1%) Milk
  • 1/2 Sunkist Grapefruit
  • 12 oz. Coffee
Calories = 370
Saturated Fat = 3 grams
Sodium = 320 milligrams
Dieitary Fiber = 6 grams
Potassium = 1075 milligrams

Breakfast from a Coffee Shop

If you're like many Americans, you often pick up coffee and something for breakfast on your way to work or school. It's important to get some protein with breakfast. This makes the energy from carbohydrates last longer, which helps keep you focused and alert all morning long. These menus show how swapping a sausage, egg, and cheese sandwich for an egg white and veggie whole grain breakfast wrap brings down the saturated fat and calories. Adding a few Sunkist® Gold Nugget Mandarin Oranges contributes bright colors and essential nutrients. And finally, swapping out a sugar-sweetened coffee drink with a non-fat latte helps further reduce saturated fat and calories.

Typical Breakfast from a Coffee Shop
910 Calories
recipeImage3
  • Sausage & Cheddar Breakfast Sandwich
  • Large Sweetened Coffee Drink with Whipped Cream
Calories = 910
Saturated Fat = 19 grams
Sodium = 1090 milligrams
Dietary Fiber = 3 grams
Potassium = 730 milligrams
Sunkist MyPlate Makeover Breakfast
560 Calories
recipeImage4
  • Egg White Breakfast Whole Grain Wrap with Spinach, Tomato & Feta Cheese
  • Sunkist Gold Nugget Mandarin Oranges
  • Large Nonfat Latte
Calories = 560
Saturated Fat = 4 grams
Sodium = 1025 milligrams
Dieitary Fiber = 3 grams
Potassium = 1635 milligrams