Guide for Ordering Breakfast

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This guide is designed to help you make choices that are healthy and delicious when ordering food for a meeting or other work event. 

Decide whom you want to call to order the food. It may be a restaurant, caterer or grocery store deli.

After you decide whom to call, start by telling them you are ordering a breakfast meal. Ask if they can provide "healthy" choices.

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Tell them you can email our guidelines

or 

Tell them you want to order from this list:

  1. Fresh fruit
  2. Small portion sizes of whole grain bagels; bran, oatmeal or multi-grain muffins; or whole wheat toast (or any combination you choose)
  3. The toppings all need to be low-fat. They could be low-fat cream cheese, low-sugar jams or jellies
  4. Yogurt, non-fat or low-fat
  5. Beverage - could be any combination of these: Water, coffee, unsweetened tea, 100% fruit or vegetable juice (in 4 to 6 oz. portions) Milk should be skim or 1% or 2% reduced fat
  6. Option of eggs - if you want to order eggs - tell them you could have scrambled, if they are made from egg whites or egg substitute

 

*** Portion size is important. Make sure bagels or muffins are cut in half if they are a regular size or request a smaller size.

*** Keep a list of places that will provide healthy meals for future reference.

*** Tennessee state employees should review the Department of Finance and Administration policy regarding cost of food. Please refer to Section 37 of the Comprehensive Travel Regulations for a schedule of allowable food costs.

Order This Not These
Fruits
Fresh whole fruits (small bananas, apples, oranges) or fresh, cut-up fruit and/or dried fruits		 Canned sweetened fruit
Juice drinks
Dairy
Non-fat or low-fat yogurt		 Regular yogurt
Grains (choose 2)
Small whole grain bagels (if they only have regular, ask that they cut them in half)
Small or mini muffins (bran, oatmeal or multi-grain)
Low-fat granola bars
Unsweetened whole grain cereals
Whole wheat toast
Toppings - low-fat cream cheese, low-sugar jams or jellies		 Regular bagels
Large or regular muffins
Croissants, doughnuts, sweet rolls, pastries
Sweetened cereals
White toast
Cream cheese, butter, margarine, peanut butter
Eggs
Scrambled eggs made with egg whites or egg substitute		 Scrambled eggs made with whole eggs
Beverages
Water, coffee, unsweetened tea, 100% fruit or vegetable juice (in 4 to 6 oz. portions)
Milk should be skim or 1% or 2% reduced fat		 Lattes, sweetened coffee drinks, fruit drinks
Whole milk

Breakfast Choices

Grocery Store Options - If you'd rather create a breakfast, here are some options 
you could purchase at the grocery store:

Breakfast-choices-lady_holding_bowl_of_fruit_200
  1. Assorted fresh fruit: Fruit tray with low-fat/low-sugar dip
  2. Yogurt, low-fat and/or non-fat: You may want items to add to the yogurt to make a parfait: fresh fruit, raisins/dry fruit and/or granola
  3. Whole wheat or multi-grain mini bagels (regular size cut in half): Small muffins: bran, oatmeal or multi-grain
  4. Low-fat cream cheese, low-sugar jams or jellies for toppings
  5. Water, coffee, unsweetened tea, 100% fruit or vegetable juice (in 4 to 6 oz. portions): Milk should be skim or 1% or 2% reduced fat
  6. You can have sugar or sugar substitute for your coffee and tea

Suggested Menu for Catered Breakfast

Option 1:

Breakfast Frittata (onions, mushrooms, green pepper) with egg substitute 
Oven roasted potatoes
Whole wheat toast and assorted selection of low-sugar jams and jellies
Selection of fresh mixed berries
Water, coffee, assortment of unsweetened teas and freshly squeezed fruit juices

Option 2:

Steel cut Irish oatmeal with topping selections of raisins, dried cherries, cranberries, mangos and peaches
Assortment of mini whole grain bagels and mini or small muffins (examples: pumpkin, carrot, strawberry, blueberry and bran)
Selection of low-sugar jams and jellies, low-fat cream cheese
Flavored fat-free Greek yogurt
Water, coffee, assortment of unsweetened teas and freshly squeezed fruit juices

Option 3:

Breakfast parfait (layered fat-free vanilla yogurt, sliced fresh fruit and low-fat granola)
English muffin 
Selection of low-sugar jams and jellies 
Water, coffee, assortment of unsweetened teas and freshly squeezed fruit juices

Option 4:

Scrambled eggs (egg substitute)
Breakfast grits
Whole grain toasted breads
Selection of low-sugar jams and jellies 
Seasonal sliced melons
Water, coffee, assortment of unsweetened teas and freshly squeezed fruit juices

Option 5:

Assorted cold cereals, raisin bran, shredded wheat, low-fat granola
Chilled milk, skim, 1% or 2%
Assortment of mini whole grain bagels and mini or small muffins (examples: pumpkin, carrot, strawberry, blueberry and bran)
Selection of low-sugar jams and jellies, low-fat cream cheese
Seasonal fresh fruit
Water, coffee, assortment of unsweetened teas and freshly squeezed fruit juices