How to Shop for a Better Breakfast

Updated: Aug 31, 2018

MEDIA SEGMENT: IAND Media Spokesperson Anne Elizabeth Cundiff on KCCI News 8

Say Happy Mother’s Day with a healthier breakfast for Mom. During this media segment for Women’s Health Month, Hy-Vee registered dietitian Anne Cundiff shares the secrets to shopping for a breakfast that will make Mom proud.

Pro tip: Aim for at least 10 grams of protein in the morning, and 5 or more grams of fiber. The combination will help you stay full longer.

  1. Pancake or Waffle Mix Look for 100% whole grains, and make sure it says “whole” on the label. Words like wheat and multigrain can be misleading.

  2. Toaster Pancakes or Waffles Fiber is key. Look for waffles that have at least 3 grams of fiber per serving. Bonus if there’s added protein, such as Kodiak Cakes Power Waffles, which have 12 grams per serving.

  3. Muffin Mix Muffins can be loaded with sugar. To help prevent quick spikes in blood sugar, look for mixes with 3 or more grams of fiber, and pair a small muffin with protein, such as an egg.

  4. Granola Because it’s so energy dense, look for lower sugar options or portion-controlled single serving cups. The Kodiak Cakes line contains 4 grams of fiber and 10 grams of protein.

  5. Oatmeal Steel cut, old-fashioned, and quick oats are all good choices. For toppings, stick with fruit, nuts, and a teaspoon or less of sugar. Or opt for single serving cups that have a good amount of protein and keep sugar in check.

Ham & Egg Breakfast Waffle Serves 1 Recipe courtesy of

Serving this sweet and savory waffle combo with ½ cup of raspberries adds 4 grams of fiber.


  • 2 tbsp. light ricotta cheese

  • 1 Kodiak Cake Buttermilk & Vanilla Power Waffle, toasted

  • ¼ c. baby spinach leaves

  • 2 slices deli ham

  • 1 hard-boiled egg, sliced

  • 1 tbsp. Hy-Vee Select maple syrup

  • 1 tsp. finely chopped green onion

DIRECTIONS Spread ricotta cheese on waffle. Top with spinach leaves, ham and egg slices. Drizzle with maple syrup and sprinkle with green onion.

Nutrition facts per serving: 320 calories, 13g fat, 3.5g saturated fat, 220 mg cholesterol, 840 mg sodium, 30g carbohydrate, 2g fiber, 17g sugar, 21g protein


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