Meals to Fight Cancer: Breakfast

Get Your Day Started Right!

You have all heard it before. I’m sure Kellogg’s started it. But really, the most important meal of the day? Let’s not discriminate; I think ALL meals are important. No one meal is more important than any other. They’re just, how should I say it …  ‘different’.

Yes, I’m talking about breakfast!

The first meal of your day can be a starting point for getting in cancer ‘phyters’ (phytochemicals). Breakfast is also important in maintaining a healthy weight, which is imperative for healthy survivorship and in decreasing your risk for cancer. Research shows that people who are successful at maintaining their weight eat breakfast every day.

Breakfast is the meal that tells your body the day has started. When you go to bed at night, your body’s metabolism slows down. However, your metabolism won’t speed back up again until you have that first meal.

What is a Healthy Breakfast?

If you’re one that doesn’t like breakfast, you’re not alone. It
should be a relief to know that you don’t have to only eat breakfast
food in the morning. Think outside the cereal box. Who said you can’t
have a sandwich or soup? Or leftovers? Don’t tell me you’ve never had
pizza for breakfast!

A healthy breakfast should consist of 3-4 different food groups.
Since most people don’t like vegetables at breakfast, fruit is a must!
I prefer that people eat their fruit rather than drink it, but 3/4 cup
of 100% fruit juice can be a good back up plan when you’re in a hurry.

Some examples for breakfast might be:

  • 1 cup cereal with low-fat milk and 1/2 grapefruit
  • Low fat granola with berries and yogurt
  • 1 egg, whole wheat English muffin and strawberries
  • Fruit smoothie (frozen fruit, milk, yogurt and a splash of juice)

When I’m in a hurry, here are some things I grab to eat on my way:

  • Kashi granola bar and banana
  • Crackers, 1 oz. low-fat cheese and a 100% juice box
  • Apple and peanut butter
  • String cheese and a banana

Plus, I’m NEVER without my hot tea in the morning (thanks to my husband)!

The best time to have breakfast is within 1 hour of waking up. It’s OK (in fact normal) if you get hungry a few hours after eating breakfast. That just means it’s time for a snack!

In the US, we tend to get stuck in a rut for breakfast. All we can
think of is cereal, toast, oatmeal, eggs and McDonald’s. A lot of the cereal bars on the shelf
really ought to be in the candy section! The worst thing to do,though, is to NOT eat breakfast at all.

Good Morning to you!

– Julie

Cancer Fighting Lunches: Brown Bag Recipes
Healthy Snacks: Getting Nutrients Between Meals


  1. Jes says

    One way to incorporated veggies in to breakfast is to make an omelet (or scrambled eggs) and throw in some spinach and salsa! Yum :)

  2. Jack says

    What about one of those handy whole wheat muffins with egg cooked in the microwave in a mug with some cheese on it and a smoothie. Does this cover things well enough? (My sister taught me the “easy” mcmuffin way a couple years back, I think you may know her). Does that cover things sufficiently per recommendations or is there something I’m missing?

    Currently I skip breakfast altogether (which is apparently a no-no and was bad during ultimate) so it’d be better than nothing, but I figure if I’m trying to get going I ought to try to start out right.

  3. Julie says

    I think I do know your sister! Anyway, a 100% whole wheat English muffin with 1 egg (cooked in a pan, or in the microwave) with some low fat cheese is a great breakfast. Add a fruit on the side and you’re set. In fact, I had that for breakfast 2 days ago. Plus I added tomato and arugula to the sandwhich.

    I like your attitude about starting out right!

    Thanks for the comment:)
    – Julie

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