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 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.
212 calories, 10 g protein, 28 g carbohydrate, 7 g fat, 17 g sugar, 3 g fiber
Blender Bliss
Throw everything here into the blender and whip up a delicious smoothie: one small banana, 1/2 cup frozen blueberries, 1 cup nonfat plain yogurt, 1/2 tablespoon honey, 1/2 tablespoon flaxseed oil.
357 calories, 15 g protein, 71 g carbohydrate, 7 g fat, 47 g sugar, 5 g fiber
Grab and Go
On even the craziest mornings, there's still time to prime your body with this fast-and-healthy food: a pear or apple, a handful of almonds, and seven low-fat Triscuits.
392 calories, 10 g protein, 54 g carbohydrate, 18 g fat, 18 g sugar, 12 g fiber
Desktop Parfait
Not ready to eat first thing? Take something for later. 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.
253 calories, 10 g protein, 53 g carbohydrate, 1.5 g fat, 28 g sugar, 7 g fiber
Morning Mini Meeting
Even if your meeting’s casual enough to eat while you work, think quiet food: half a peanut butter sandwich on whole-wheat bread, a banana, and a half-pint carton of skim milk.
349 calories, 17 g protein, 50 g carbohydrate, 9 g fat, 28 g sugar, 6 g fiber
Before or After Workout
This simple homemade trail mix will get you going: 1 cup Cheerios, seven walnut halves, 2 tablespoons raisins, and a sliced medium apple.
317 calories, 5 g protein, 55 g carbohydrate, 11 g fat, 23 g sugar, 8 g fiber
Convenience Stop
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.
316 calories, 11 g protein, 54 g carbohydrate, 2 g fat, 25 g sugar, 5 g fiber
Chill Chaser for Warmth
Get stick-to-your-ribs goodness by mixing 1 cup hot oatmeal with one diced apple, eight chopped pecan halves, and 1 cup skim milk.
365 calories, 14 g protein, 56 g carbohydrate, 10 g fat, 28 g sugar, 4 g fiber
The Drive-Through 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.
343 calories, 18 g protein, 70 g carbohydrate, 5 g fat, 24 g sugar, 2 g fiber
Slow Sundays
At last, there's time to savor the day -- and the meal. Start with half a grapefruit. Scramble a large egg with some sautéed veggies and crumbled turkey sausage. Serve with a slice of whole-wheat toast. Relax.
355 calories, 19 g protein, 39 g carbohydrate, 12 g fat, 12 g sugars, 6 g fiber
Find out how your breakfast measures up.
