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Healthy Habit: Breakfast of Fiber and Protein

Eating healthier topped almost everyone's list of goals for 2009 and nutritionist Alexa Fishback, author of The Daily Fix, has 12 habits to help your goal stick. Today, she takes on your breakfast needs. Stay tuned for more tips, and be sure to enter our Get Fit For 2009 giveaway for a chance to win a personalized nutrition plan created by Alexa, along with many other amazing goodies.

Now, for Alexa's breakfast advice:
While there is no one "best" breakfast, starting your day with a little bit of fiber (to get your bowels moving) and a little bit of protein (for sustained energy and appetite control) improves the overall quality of your diet. So, is cereal a healthy breakfast option? The way that I think about America's most popular breakfast food is that it provides us with energy to start the day (calories), some of our daily fiber requirement (try for at least 4 grams of fiber per serving), a multivitamin shot due to mandatory fortification of conventional (not organic) cereal grains, calcium, vitamin D, and protein from milk (preferably in the nonfat and lowfat varieties), and yes, a whole lot of sweet stuff.

To see what Alexa recommends eating,


I'm not too worried about the added sweet stuff in general, as long as you stay away from children's cereals. Some no-brainer options include: Quaker Oatmeal, Cheerios, Fiber One, Total, Grape-Nuts, All-Bran, and the Kashi line of high-fiber cereals. Sprinkle your bowl with any fresh fruit or a tablespoon of dried fruit or nuts. Slurp up your milk to get your max nutrients — and you are good to go until your midmorning snack.

For more tips, check out all of Alexa’s Healthy Habits or pick up her book, The Daily Fix.


Join The Conversation
Giasbash6260 Giasbash6260 7 years
My breakfast includes: roasted butternut squash mixed with pureed pumpkin sprinkled with cinnamon... and an egg with some egg whites! Delish!
helloimkaren helloimkaren 8 years
I rarely eat breakfast too. I know its the most important meal and keep me from snacking later but I can't, it makes me feel like Im eating unneccesary calories. Isn't that weird?? Because in the long run it will help me...I think I will pick up this habit.
stephyr4 stephyr4 8 years
I love the cereal! That's the problem! I always want to get another bowl and sometimes I end up doing that and I'll eat 3-4 servings in one setting! So now I really try to stick to oatmeal. I buy the weight control quick oatmeal from Quaker and that has extra fiber and protein. Sometimes when it's really hot I'll add in a splash of soymilk just to cool it down. And with oatmeal I feel more satisfied.
diffraction diffraction 8 years
I have one serving of Quaker Oats' Old Fashion Oats with a sunny side up egg mixed in. It sounds like it'd be weird and disgusting, but it makes for a more savory oatmeal, rather than sweet. Ha, if I'm feeling extra feisty, sometimes I'll throw a tiny bit of salt and pepper in.
animatedpunk animatedpunk 8 years
I love cereal.... but it just doesn't fill me up. Never does. I'm always hungry an hour later!
Spectra Spectra 8 years
I like to eat a bowl of oatmeal with a yogurt and a piece of fruit...delicious and filling. My dad actually mixes the oatmeal with the yogurt, which I find to be a bit weird for my tastes.
JenniferIsabella JenniferIsabella 8 years
Recently, I wanted something sweet for breakfast, but I couldn't bring myself to eat a cheese danish, so I made this instead. This tastes really unhealthy, but it's not. 1/2 cup dry Quaker oats, plain. 1/2 cup soymilk. I use Silk Light Vanilla. 1/2 cup water 1 banana, sliced. 1 tablespoon Godiva Hot Chocolate mix 1 packet of Splenda (optional) Combine all ingredients and cook, but add half the sliced banana right before eating it. I sometimes swap the hot chocolate mix for a tablespoon of Nutella if I know it's going to be a long day.
divinedebris divinedebris 8 years
I love my breakfast cereals, usually cornflakes or bran flakes mixed with something- Grapenuts or something to that effect for funsies. Oh, and coffee!
lilxmissxmolly lilxmissxmolly 8 years
My nutritionist tells me that it's healthiest to have three meals of about the same size, as opposed to a small breakfast, large dinner. So my breakfasts are bigger: whole-wheat bagel w/almond butter, cottage cheese, & fruit OR a big bowl of cereal with soymilk, cottage cheese, & fruit.
jessr1214 jessr1214 8 years
Oatmeal has been my goto lately, with soy milk and blueberries...niicoollaa the pbj oatmeal sounds AMAZING, i'll have to try that tomorrow!
Kimpossible Kimpossible 8 years
On strength training days my breakfast is either oatmeal (with flax seed oil, agave nectar, and sometimes bee pollen) or a baked sweet potato. Those 2 seem to sustain me the best through a workout. I have my protein after my workout.
mondaymoos mondaymoos 8 years
Cheerios and 1% this morning. It's my favorite breakfast. I was sad I ran out of bananas though. :(
jdeprima jdeprima 8 years
If I'm working out, nothing keeps me going better than an egg (over medium) with whole-grain toast. Weekends is slow-cooked oatmeal with maple syrup and cinnamon.
aimeeb aimeeb 8 years
I love my fruit and oatmeal in the AM :)
LaurenG22 LaurenG22 8 years
I eat Kashi Go Lean on yogurt with fruit mixed in every morning... :feedme:
ilanac13 ilanac13 8 years
this is a really hard thing for me. i know that there's a LOT of sense in eating a good breakfast but i just can't bring myself to have it. i know that it'll keep me from snacking and all that - but still - it's just too much! think being hypnotized would work?
niicoollaa niicoollaa 8 years
I like to make PB&J Oatmeal. I pop a bowl of 1 min oatmeal in the microwave, and once it's hot and ready I mix in some natural peanut butter and sugar free jam. It's tasty and satisfied me until lunch.
Greentea1203 Greentea1203 8 years
I have an apple, low fat string cheese and a few pecans. I love egg whites, but I usually eat those for dinner after my 2hour workout.
jessicaeden jessicaeden 8 years
I had a personal trainer who told me the best breakfast was one egg, one egg white, and a piece of high fiber bread. Yum!
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