Toast: the New Breakfast of Champions

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It’s that time of year. As the summer months draw to a close, schools are busy preparing to welcome back students for another year of learning. One key to helping your child succeed in the classroom is to make breakfast a daily routine. Research shows kids who eat breakfast are more likely to have higher test scores, improved concentration and healthier body weights. The energy and nutrients in a healthy breakfast help the body wake up after a night’s sleep, starting the day off the right way. Toast earns a gold star for breakfast because it is:

Quick & Kid-friendly: For many families, busy mornings are the biggest barrier to breakfast. Finding foods that are both nutritious and easy to prepare is key. Ready in under five minutes and simple enough that kids can prepare it themselves, toast is an ideal breakfast choice. Involving your kids in meal preparation builds confidence, independence and a foundation of cooking skills they can rely on as they continue to grow.

Economical: Assembling toast with toppings takes only a few simple ingredients. Bread is a basic staple that costs only a few cents per slice. Compare this cost to that of ready-to-eat breakfast pastries, which cost nearly twice as much, yet contain less protein, fiber and whole grains.

Nutritious: Start off with a slice of whole-grain bread and top it off with any variety of spreads, fruits or veggies. For ideas, see the recipes below. Toast with toppings is a breakfast choices that includes protein, fiber and healthy fats. These nutrients slow digestion, keeping kids full, focused and energized longer. Toast with toppings also provides a variety of vitamins and minerals, like vitamins A and C, B vitamins, potassium and iron. The energy and nutrients

Ricotta, Honey and Cinnamon Toast
Serves 1.

All you need:

  • 1 slice whole grain bread, toasted
  • 2 tbsp ricotta cheese
  • 1 tbsp Hy-Vee honey
  • Sprinkle Hy-Vee ground cinnamon

All you do:

  1. Spread toasted bread with ricotta cheese.
  2. Drizzle honey over ricotta and sprinkle with cinnamon.

Nutrition Facts per serving: 218 calories, 6g fat, 3g saturated fat, 16mg cholesterol, 157mg sodium, 38g carbohydrate, 3g fiber, 8g protein.

Source: adapted from

Peanut Butter and Grape Toast
Serves 1.

All you need:

  • 1 slice whole grain bread, toasted
  • 2 tbsp Hy-Vee natural peanut butter*
  • 1/2 cup halved purple grapes

All you do:

  1. Spread toasted bread with nut butter. Top with sliced grapes.

* Any variety of nut butter may be substituted for peanut butter

Nutrition Facts per serving: 235 calories, 8g fat, 3g saturated fat, 0mg cholesterol, 200mg sodium, 33g carbohydrate, 4g fiber, 6g protein.

Source: Hy-Vee dietitians

Avocado, Tomato and Feta Toast
Serves 1.

All you need:

  • 1 slice whole grain bread, toasted
  • 1/2 ripe avocado, mashed
  • 2 slices ripe tomato
  • 1 tbsp Hy-Vee Select traditional feta crumbled cheese

All you do:

  1. Spread toasted bread with mashed avocado. Top with tomato slices. Sprinkle with feta cheese.

Nutrition Facts per serving: 200 calories, 14g fat, 3.5g saturated fat, 10mg cholesterol, 300mg sodium, 20g carbohydrate, 5g fiber, 7g protein.

Source: adapted from

Apple and Cheddar on Raisin Toast
Serves 1.

All you need:

  • 1 slice Pepperidge Farm Cinnamon Raisin Swirl bread, toasted
  • 1 tsp Hy-Vee apricot preserves
  • 5 thin slices Granny Smith apple
  • 2 tbsp Hy-Vee shredded sharp cheddar cheese

All you do:

  1. Spread toasted bread with a thin layer of apricot preserves. Arrange apple slices evenly over top and sprinkle with cheese.
  2. Place in toaster oven or under broiler just until cheese melts.

Nutrition Facts per serving: 185 calories, 4.5g fat, 2.5g saturated fat, 15mg cholesterol, 190mg sodium, 27g carbohydrate, 0g fiber, 6m protein.

Source: Hy-Vee dietitians

Serves 1.

All you need:

  • 2 tbsp nonfat refried beans
  • 1 slice whole wheat bread, toasted
  • 1 tbsp prepared salsa
  • 1 tbsp shredded cheese, such as Mexican blend or Jack

All you do:

  1. Spread beans on toast. Top with salsa and cheese.
  2. Microwave on HIGH until the cheese is melted and beans are hot, about 45 seconds.

Nutrition Facts per serving: 123 calories, 3g fat, 2g saturated fat, 0g trans fat, 6mg cholesterol, 392mg sodium, 17g carbohydrate, 4g fiber, 1g sugar, 7g protein.


This information is not intended as medical advice. Please consult a medical professional for individual advice.

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Balanced Diet

In 2010 the USDA introduced MyPlate as the new guideline for proper nutrition and a balanced diet which should contain proteins, carbohydrates and fats. Each of these macronutrients provides us with energy along with a host of other nutrients.

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