THE BREAKFAST GROCERY LIST

Breakfast Foods Rich in Calcium and Vitamin D …	Nutrition Calc. based on…	Calcium (mg)	Vitamin (IU)
Nature’s Harmony 400 Omega 3 Egg	1 egg	40	25
Thomas lite English Muffin	1 muffin	48	0
Fat Free Milk with Calcium and Vitamin D	8 oz. glass	300	100
Trader Joe’s Dynamo Juice plus Calcium	4 oz. glass	400	400
Activia Yogurt	4 oz. cup	180	0
Egg Beaters	¼ cup	24	40
Stonyfield Farm organic yogurt	8 oz. cup	480	150
Minute Made Orange Juice with added Calcium	8 oz. glass	420	100
Breakstone Fate Free Cottage Cheese	½ cup	180	40
McCann’s Steel Ground Oatmeal	¼ cup	48	40
Arnold’s Select Multi-Grain Sandwich Thins sliced in half	¼ cup	48	0
Tsp. Parmesan Cheese	2 Tsp	25	0
Tsp. Country Crock Spread with Calcium and Vitamin D	2 Tsp	120	120
Frozen Spinach	½ cup	45	0
Red Bell Pepper	¼ cup	0	0
Onion	¼ cup	0	0
One-A-Day Men Health Formula Multi-vitamin	1 tablet	210	400
Wal-Mart Great Value cheddar cheese with Calcium and Vitamin D	1 slice	48	40
Aunt Jemima Whole Wheat Pancake mix	½ cup	144	0
Hodgson Mill milled Flax Seed for Omega 3 oil and fiber	1 Tbsp	0	0
McCormick Hollandaise Sauce mix	1 package	0	0
Fat Free Half and Half	1 cup	48	0
Canadian bacon	2 slices	0	0
Paprika	Pinch	0	0
Fresh Parsley	1 sprig	0	0
Red or Black seedless Grapes	1 bunch	48	0
Apples	2	48	0
Chopped Walnuts	¼ cup	0	0
Fresh Pinapple	1 cup	48	0
I choose One-A-Day multi-vitamins to promote prostate health, heart health, and healthy blood pressure. The high Calcium and Vitamin D content is a bonus to help fight Osteoporosis. Each individual should use their own judgment when deciding on a vitamin supplement.		A healthy dose of fiber helps weight management	25 grams of fiber per day is a normal dose