Best Breakfast For Great Mornings

Yogurt Parfait
Plain yogurt gets smarter when you top it with walnuts (a good source of brain-saving omega-3s) and berries (one of the most concentrated sources of antioxidants). Protein from the yogurt, combined with fiber and whole grains from shredded wheat squares and high-fiber cereal, gets digested slowly for steady energy (and better concentration) all morning long.
Make it: Layer 3/4 c low-fat plain yogurt with 1/2 c shredded wheat squares; 1/4 c high-fiber cereal; 1 Tbsp chopped walnuts; 1/4 banana, sliced; and 1/4 c berries.
Nutrition info: 336 cal, 16 g pro, 59 g carb, 10 g fiber, 9 g fat, 2.5 g sat fat, 159 mg sodium

Egg Sandwich
Fried eggs become healthier when you cook them with brain-smart olive oil; tomatoes, spinach, and an apple on the side round out the meal with important antioxidants.
Make it: Fill 1 whole wheat English muffin with 1 slice reduced-fat Swiss cheese, 1 slice tomato, 3 baby spinach leaves, and 1 egg fried in 1 tsp olive oil. Eat with 1 small apple.
Nutrition info: 375 cal, 19 g pro, 44 g carb, 8 g fiber, 15.5 g fat, 5.5 g sat fat, 342 mg sodium

Berry-Banana Smoothie with Toast
A quickie breakfast for busy women; you can even whip up this smoothie the night before so it’s ready when you walk out the door. Packed with antioxidants, omega-3s in flaxseed, and fiber from fruits and whole grains, this breakfast will help you stay sharp—and full—until lunch.
Make it: Blend 8 oz fat-free milk with 1/2 c frozen berries, 1/4 banana, 1 Tbsp ground flaxseed, and 1/3 c high-fiber cereal. Serve with 1 slice whole wheat toast topped with 1/4 c regular or no-salt-added 1% cottage cheese (whipped or regular); 1/4 banana, sliced; and dash cinnamon.
Nutrition info: 361 cal, 23 g pro, 64 g carb, 17 g fiber, 6.5 g fat, 1.5 g sat fat, 597 mg sodium

Cereal with Peaches and Milk
Shake up a blah bowl of cereal with pumpkin seeds and sliced peaches, good sources of vitamin E, healthy fats, fiber, and antioxidants.
Make it: Mix 3/4 c whole grain cereal with 1/2 c high-fiber cereal. Top with 4 tsp pumpkin seeds, 1 sliced medium peach, and 8 oz fat-free milk.
Nutrition info: 348 cal, 18 g pro, 75 g carb, 21 g fiber, 6.5 g fat, 1 g sat fat, 248 mg sodium

Breakfast Quesadilla
Feta cheese and salsa flavor this healthy egg wrap. Healthy fats from olive oil and antioxidants in the salsa provide a brain-healthy ingredients; filling fiber from the wrap and protein from the yogurt will help you avoid mid-morning cravings.
Make it: Fill an 8-inch whole wheat tortilla with 1/4 c crumbled reduced-fat feta cheese and 1 egg and 2 egg whites, scrambled in 1 tsp olive oil. Fold in half and microwave (or heat in a skillet) until cheese melts. Top with 2 Tbsp low-fat plain yogurt and 1/4 c salsa. Serve with 4 oz black currant juice or orange juice.
Nutrition info: 352 cal, 23 g pro, 35 g carb, 5 g fiber, 15 g fat, 5 g sat fat, 590 mg sodium

Waffle Parfait
Skip the syrup and top this breakfast favorite with brain-boosting berries, yogurt, and flaxseed instead. It’s healthy, yummy, and a great weekend meal for the whole family.
Make it: Top 2 whole grain waffles with 1/2 c frozen berries (thawed), 1/2 c low-fat plain yogurt, and 2 tsp ground flaxseed.
Nutrition info: 367 cal, 24 g pro, 44 g carb, 6 g fiber, 11.5 g fat, 3.5 g sat fat, 367 mg sodium