BUILD YOUR OWN 

BREAKFAST SANDWICH

Round out your meal with a side of your favorite fruit.

Protein

Grain

Vegetable

Extra flavors

Side of Fruit

Grains contain B vitamins which play an important role

in your body's metabolism & nervous system.

Protein can help you feel full longer, build muscle & support your immune system.

Reducing sodium may improve heart health & options like these

can add great flavor without adding salt.

Fruits provide many vitamins and minerals, including vitamin C

which is important for your immune system & the absorption of iron.

Vegetables can be an important source of under-consumed nutrients like

folate, fiber, magnesium & vitamins A & C.

TORTILLA

EGG

AVOCADO

SPINACH

Orange Fruit Cup

BLACK OR RED PEPPER

ONION

CHEESE

 WHOLE WHEAT

ENGLISH MUFFIN

WHOLE GRAIN

BREAD

The Dietary Guidelines for Americans recommend making half your grains whole.

Pile on the veggies for a nutrient boost!

Looking for an extra kick? Add low or no sodium spreads, hot sauces or seasonings.

In the mood for meat? Try turkey, chicken or soy protein sources.

choose a...

TOMATO

BENEFITS(health)

A healthy breakfast is a great start to the day. 

Choose from these nutritious options and rescue your

breakfast sandwich from ordinary!

Raspberry

@foodinsight Food Insight @foodinsight

Learn more at foodinsight.org