Eating breakfast is the first step to starting your day off on a healthy note [1]. But there other simple changes you can make to common breakfast items that will save you calories, boost your energy, and kick-start your day. Here are five simple swaps you can make to upgrade the most important meal of the day!

• Swap pastries for an energy bar: Yes, pastries are sweet and gooey, but it's because they're loaded with sugar that will leave you crashing before the afternoon hits. If you like the idea of grab-and-go, try a healthy whole grain energy bar [2]. The whole grains will help keep you satisfied and full.
• Opt for a cafe au lait vs. a latte: That vanilla latte, extra whip [3] may taste like heaven, but it's setting you back about 250 calories! A classic cafe au lait (coffee with steamed milk) runs you about 70 calories and still gives you that much-needed caffeine fix.
• Love granola? Go lean: Granola provides the perfect crunch, but it is often loaded with more sugar than we'd expect. Get the same crunch factor by choosing cereals lower in calories [4], such as Kashi GOLEAN Crunch [5]; one cup is 190 calories with almost 10 grams of protein.
• Choose toast over a bagel: Who doesn't love a huge bagel with all the fixings? Unfortunately, our waistlines. Drop calories and add fiber by topping off a piece of whole grain toast with avocado, an egg, or both!
• Swap Nutella for peanut butter: Nutella is a favorite for all ages. Although two tablespoons of Nutella has nearly the same calorie count as peanut butter [6], it is much higher in sugar and lower in protein — an important factor in your busy day.