5 Simple Breakfasts to Keep You Going: FITTER WOMEN

1. A slice of whole-wheat toast with 1 tablespoon peanut butter; low-fat yogurt mixed with 1 cup of berries. 

2. One cup of unsweetened Kashi cereal, half a banana, ¼ cup walnuts, and 1 cup skim milk 

3. 1 whole-wheat English muffin, 1 cooked egg, 1 slice low-fat cheese, and 1 cup strawberries 

4. ½ cup slow-cooked oats with ¼ cup pecans, ¼ cup raisins, and 2 hard-boiled eggs

5. 1 whole-wheat tortilla rolled up with 3 ounces turkey and 1 tablespoon low-fat cream cheese, along with an apple 

As you build your meals through the rest of your day, remember the three nutrients, and judge your meals with your visual cues. With a little practice, all you will have to do is look at the plate and you’ll know whether it will serve your needs. Typically your plate should consist mostly of colorful vegetables. There should be a piece of meat the size of a deck of cards and a fist-size portion of brown rice or whole-wheat pasta. There also should be some good fat in the form of something like nuts and healthy oils. I recommend that you “eat a rainbow often,” which not only refers to the bright colors of fiber-rich fruits and vegetables that should be part of every meal but also reminds you to eat six small meals and snacks daily. 

The Mini-Meal: what are some good mini-meals? 

Meal replacement bars and ready-to-drink shakes that contain whey protein powder, such as those produced by EAS, are handy snacks when you’re in a rush. Try not to rely on them, however, since natural foods offer valuable nutrients your body needs. By stocking your purse, desk drawer, or diaper bag with natural foods, you’ll snack great throughout the day. By snacking on a combination of carbohydrates, healthy fats, and lean protein every two to three hours, you’ll spike your metabolism, boost energy, and feel fuller longer.