Morning madness can make you feel like food is a time-luxury you can't afford. But am PSTresearch 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.
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
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
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
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
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
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
Convenience Stop TodayEven 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
Chill-Chaser For warmthGet 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
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
Slow Saturdays 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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