So how do you work these healthy foods into your breakfast when you're dashing out the door on a weekday morning?

Try these 11 quick and healthy breakfast ideas: 1.

A higher-fiber granola bar (like Fiber One chewy bars), a banana, and 8 ounces low-fat or skim milk.

This breakfast will give you 365 calories, 67 grams carbohydrate, 12 grams fiber, 13.

5 grams protein, 7.

5 grams fat, 3.

6 grams saturated fat, 15 mg cholesterol, and 235 mg sodium.

2.

1 small whole-wheat bagel, 1 ounce reduced-fat cheese or 1 tablespoon natural peanut butter, plus 1 cup fresh fruit (like sliced strawberries).

(384 calories, 65 grams carbohydrate, 12.

3 grams fiber, 20 grams protein, 6 grams fat, 3 grams saturated fat, 15 mg cholesterol, 654 mg sodium.

) 3.

Omelet made with 1/2 cup egg substitute, 1/2 cup vegetables, and 1 ounce reduced-fat cheese, served on 100% whole-grain English muffin.

(288 calories, 35 grams carbohydrate, 7 grams fiber, 28 grams protein, 6 grams fat, 2.

5 grams saturated fat, 15 mg cholesterol, 724 mg sodium.

) 4.

Multigrain waffle topped with 1/2-cup fresh fruit and 1/4 cup plain yogurt with 1/8 teaspoon vanilla extract and a pinch of ground cinnamon stirred in.

(265 calories, 48 grams carbohydrate, 8 grams fiber, 11 grams protein, 5 grams fat, 1 gram saturated fat, 12 mg cholesterol, 386 mg sodium.

) 5.

Two slices French toast made with whole-grain bread and one egg (use a higher omega-3 type if possible) blended with 1/4 cup fat-free half-and-half or low-fat milk, 1/8 teaspoon vanilla, and a pinch of cinnamon.

(278 calories, 42 grams carbohydrate, 5 grams fiber, 14 grams protein, 6.

5 grams fat, 1.

5 grams saturated fat, 215 mg cholesterol, 480 mg sodium.

) 6.

Breakfast burrito made with 1 whole-wheat tortilla (weighing about 50 grams), 1/2 cup egg substitute scrambled with 1/2 cup assorted cooked vegetables, and 1 ounce of reduced-fat cheese.

(304 calories, 32 grams carbohydrate, 6 grams fiber, 25 grams protein, 7 grams fat, 2.

5 grams saturated fat, 15 mg cholesterol, 669 mg sodium.

) 7.

Cooked oatmeal (1/2 cup "lower sugar" instant oatmeal cooked with 3/4 cup skim or low-fat milk), topped with 1/4 cup dried fruit or 1/2 cup fresh fruit and 1 tablespoon chopped nuts.

(341 calories, 60 grams carbohydrate, 5 grams fiber, 13 grams protein, 7 grams fat, 0.

5 grams saturated fat, 5 mg cholesterol, 365 mg sodium.

) 8.

Breakfast sandwich made with 1 whole-grain English muffin, 1 1/2-ounces light turkey breakfast sausage and 1 ounce reduced-fat cheese.

(300 calories, 28 grams carbohydrate, 5 grams fiber, 21 grams protein, 12 grams fat, 4 grams saturated fat, 83 mg cholesterol, 690 mg sodium.

) 9.

Smoothie made with 6 ounces low-fat "lite" yogurt blended with 1 cup frozen fruit and 1/2 cup soy milk or low-fat milk.

(230 calories, 42 grams carbohydrate, 6.

5 grams fiber, 9 grams protein, 4 grams fat, 1 gram saturated fat, 5 mg cholesterol, 130 mg sodium.

) 10.

Yogurt breakfast parfait made with 6 ounces low fat "lite" yogurt, 1/2-cup fresh chopped fruit and 1/2-cup low-fat granola.

(302 calories, 65 grams carbohydrate, 7 grams fiber, 10 grams protein, 4 grams fat, 2 grams saturated fat, 4 mg cholesterol, 170 mg sodium.

) 11.

Whole-grain cereal (1 cup) with 1/2-cup skim or low-fat milk and 1/2-cup fresh fruit (like blueberries).

(276 calories, 62 grams carbohydrate, 10 grams fiber, 11 grams protein, 2 grams fat, 0.

2 grams saturated fat, 3 mg cholesterol, 424 mg sodium.

)【11 Balanced Breakfast Examples 配比均衡的早餐11例查看网站：[db:时间]】