How to build a winning breakfast plate

Rachel Brown, MD

Family Medicine

We’ve all been told that breakfast is the most important meal of the day, but sometimes with all the chaos in the mornings, it’s impossible to make sure you eat a healthy, balanced breakfast. Rachel Brown, MD, medical director of health and wellness at Prisma Health, shared the 3-out-of-5 rule for an easy way to remember how to build a breakfast that will give you a winning start to your day.

“It has been shown that eating a good breakfast not only helps provide us with the daily nutrients we need every day, but it also helps keep our energy levels and endurance high, improves our concentration and focus, and even assists in maintaining proper body weight,” said Dr. Brown.

Despite knowing the benefits of breakfast, having the time to prepare and eat that magical meal can be a real challenge. “This is where the 3-out-of-5 rule comes into play,” she said.

What is the 3-out-of-5 rule?

For the 3-out-of-5 rule, you want to choose:

• One food from the grains group,
• One food from either the fruit or vegetable group, and
• One food from either the protein or dairy group

Dr. Brown shared five easy examples that will help you stick to the 3-out-of-5 rule, even while on the go.

1. Whole wheat bagel with cream cheese and a handful of strawberries
2. Cereal with low fat milk and apple slices
3. A toaster waffle with peanut butter and real fruit juice
4. Whole wheat crackers and carrot sticks dipped in hummus
5. Whole wheat toast with cheddar cheese and some grapes