Snack bars, toaster pastries and doughnuts may be fast breakfast options, but a better morning meal is a balanced mix of healthy foods that will keep you satisfied longer than your morning commute. For example, start with a source of whole grains—such as toast or cereal—and round it out with low-fat milk or yogurt and a piece of fruit.
Consider these healthy-breakfast tips that can help you start your day off right:
Reach for whole grains. Have a bowl of oatmeal, or choose a whole-grain cereal with at least 5 grams of fiber per serving and/or those that carry a seal identifying them as an "excellent" or "good" source of whole grains. Keep an eye on sugars too: look for cereals with less than 6 grams of sugars per serving.
Add a lean source of protein. Research suggests that, gram for gram, protein may help you feel fuller, for longer, than carbs or fat. Eggs, tofu, peanut butter, fish and lean meats all are good sources of protein. Other good choices include low-fat dairy products, such as milk, yogurt and cottage cheese.
Make the most of fruit. A small glass of 100% fruit juice is an easy way to get a serving of fruit with your breakfast, but elect for whole fruits when possible, as they contain fiber.
Check with your doctor about the right diet for you.