Eat Breakfast to Lose Weight

How to Build a Better Breakfast

Use our four-part formula to put together a lean, fulfilling breakfast.

1) Lean protein: Good choices are low-fat cottage cheese or yogurt (keep sugar content low), egg or egg whites, a vegetarian or low-fat patty, or a scoop of protein powder.

2) Whole grains: Choose whole grain bread with at least 2 g of fiber, whole grain cereal with 5 g of fiber, or oatmeal to get your fiber fix. Women should have one serving of whole grains at breakfast, men should have two. Learn more about heart-smart whole grains.

3) Antioxidants: Add brightly colored fruits or veggies to load up on antioxidants and fill up with fewer calories. See the top 10 antioxidant foods.

4) Optional healthful fat: Add a fat such as nuts or nut butter for flavor. Watch portions: 1 tablespoon of nuts equals 1 serving. Read up on good and bad fats.