Cottage cheese-great alone or with fruit. Include some of the above sources of calcium in your breakfast diet daily and at other times throughout the day. Calcium from food sources is absorbed better than calcium from supplements. Dietary fiber Another substance that may be lacking in breakfast foods, particularly those eaten out, is dietary fiber. Fiber is important for maintaining a healthy digestive tract, especially the large intestine, or colon.
Fiber contributes bulk, absorbs water, and speeds transit through the intestines.
Adequate fiber can help relieve chronic constipation, a problem for many Americans. Some of these foods are difficult to obtain at restaurants. Many restaurants, however, do offer whole wheat toast and fruits such as grapefruit or cantaloupe in season. If you eat out frequently, it would be wise to vary your selections to include a sampling of the above cereals, breads, and fruits as often as possible. Although restaurant foods are not labeled, withthe exception of items such as single serving boxes of breakfastcereals, reading labels of supermarket foods will give you an idea ofwhat's in restaurant food items.