The ideal: Have a healthy, well-rounded breakfast every day. The best morning meal includes at least three food groups, says Gonzalez. Example: a glass of skim milk, a serving of fruit, and two pieces of whole-wheat bread or an egg. You’ll have energy to start the day and make it to lunch, and you may be less likely to become obese or diabetic, according to the American Heart Association.
The next best thing: Grab a healthy on-the-go breakfast.
- Cereal bars are a good option, but read the label before you buy. A bar should have around five grams of fiber and protein and less than 200 calories, says Gonzalez. For example, a 170-calorie Kashi Go Lean bar fits the bill.
- Tack a quick breakfast onto your morning coffee purchase. You can get at least two food groups by having a drinkable fruit yogurt and half a whole-grain bagel.