Morning madness can make you feel like food is a time-luxury you can't afford. But research shows that breakfast eaters are slimmer and healthier than their coffee-only counterparts. One reason: People who start out empty are more likely to overeat later. Need something to eat almost anywhere? No problem. Fuel up right with these 10 breakfasts. They've got lots of fiber to control cravings, protein to trim appetite, and a dab of healthy fat to keep you full for hours.
1. Brown Bag
What to take along for the car, bus, or train: A stick of string cheese, a slice of whole-wheat bread, and a cup of seedless red grapes.
Calories, 212; protein, 10; carbs, 28; fat, 7; sugars, 17; fiber, 3
2. Blender Bliss
Throw everything here into the blender and whip up a delicious smoothie: 1 small banana, ½ cup frozen blueberries, 1 cup nonfat plain yogurt, ½ Tbs. honey, ½ Tbs. flaxseed oil.
Calories, 357; protein, 15; carbs, 71; fat, 7; sugars, 47; fiber, 5
3. Grab and Go
On even the craziest mornings, there's still time to prime your body with this healthy fast food: a pear or apple, a handful of almonds, and 7 low-fat Triscuits.
Calories, 392; protein, 10; carbs, 54; fat, 18; sugars, 18; fiber, 12
4. Desk-Top Parfait
Not ready to eat first thing? At home, alternate layers of low-fat vanilla yogurt (1 cup) with 1 cup sliced strawberries in a clear plastic container. Put 1/4 cup Grape Nuts cereal in a baggie and sprinkle on top when you get to work.
Calories, 253; protein, 10; carbs, 53; fat, 1.5; sugars, 28; fiber, 7
5. Morning Mini-Meeting
Even if it's casual enough to eat while you talk, still think quiet food: half a peanut butter sandwich on whole-wheat bread, a banana, and a half-pint carton of skim milk.
Calories, 349; protein, 17; carbs, 50; fat, 9; sugars, 28; fiber, 6
6. Pre- or Post-Workout
This simple homemade trail mix will get you going: 1 cup Cheerios, 7 walnut halves, 2 Tbs. dried raisins, and a sliced medium apple.
Calories, 317; protein, 5; carbs, 55; fat, 11; sugars, 23; fiber, 8
7. Convenience Stop Today
Even mini-marts have some healthy options. Snag a low-fat yogurt, a small orange juice, and a single-serving box of whole-grain cereal.
Calories, 316; protein, 11; carbs, 54; fat, 2; sugars, 25; fiber, 5
8. Chill-Chaser for Warmth
Get stick-to-your-ribs goodness by mixing 1 cup hot oatmeal with 1 diced apple, 8 chopped pecan halves, and 1 cup skim milk.
Calories, 365; protein, 14; carbs, 56; fat, 10; sugars, 28; fiber, 4
9. The Drive-Thru Dash
Not a first choice, but better than nada. At Dunkin' Donuts, get half of a wheat bagel (they're huge), a small OJ, and a half pint of 1% milk.
Calories, 343; protein, 18; carbs, 70; fat, 5; sugars, 24; fiber, 2
10. Slow Sundays
At last, there's time to savor the meal, and the day. Start with a half a grapefruit. Scramble a large egg with some sautéed veggies and crumbled turkey sausage. Serve with a slice of whole-wheat toast. Relax.
Calories, 355; protein, 19; carbs, 39; fat, 12; sugars, 12; fiber, 6
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