For starters

Coming up with breakfasts that incorporate whole grains, fruits and vegetables, protein-rich foods, like eggs or yogurt, and some healthy fats are recommended by experts. Rebecca Gonter-Dray, a board-certified specialist in pediatric nutrition and clinical faculty in dietetics at the University of Dayton, Ohio, also recommends a calcium-rich food source to start the day.

“These ingredients are important for a couple of reasons,” Casey Lewis, a registered dietitian who works as the director of nutrition strategy at CLIF Bar in Emeryville, California, says. “For one, many of us aren’t getting enough fruits, vegetables and whole grains in our diets each day. In fact, the vast majority of Americans consume whole grains in amounts below the levels recommended by nutrition experts. Also, when combined, these foods deliver important nutrients, including fiber and protein, to help satisfy hunger and deliver lasting energy.”

Brad Crump, health services manager at Ivins, Utahbased Red Mountain Resort, recommends planning and shopping in advance in order to get out the door with a healthy breakfast in hand or belly.

Smooth and easy

His favorite go-to breakfast is a smoothie made with water or rice or almond milk, spinach, hemp seeds, blueberries, Greek yogurt and avocado. Sometimes he also uses a scoop of whey or rice-based protein.

“The smoothie has fiber, healthy fats from the avocado, protein and healthy fats from hemp seeds, antioxidants from blueberries, protein from Greek yogurt and iron and magnesium from spinach,” he said.

“It’s anti-inflammatory and great for blood sugar regulation as well as sustained energy.”

Greek yogurt, whether as a smoothie ingredient or the base of a yogurt parfait, is a favorite of several experts for its easy portability and versatility. Lewis calls it her go-to for Monday-Friday, topped with berries, walnuts and granola.

“It’s easy to whip up and it offers a great balance of flavor, texture and nutrition to awaken my senses and start my day off right.”

Group effort

Gonter-Dray suggests having the kids help make their own yogurt parfaits to help encourage them to start off their day with a healthy breakfast.

“Start with yogurt—Greek will add extra protein while boosting your calcium intake—and add fresh or dried fruit,” she said. “Place in individual mason jars in the refrigerator. Pour low-fat, high-fiber granola into a snack-sized bag. In the morning, allow your child to pour their granola into their yogurt parfait and enjoy with water or low-fat milk.”

For those who are over yogurt for breakfast, Gonter-Dray suggests forward thinking.

“Breakfast doesn’t have to be traditional,” she said. “Consider making a sandwich for breakfast the night before. Drink lowfat milk at home and eat the sandwich on the way. Choose 100 percent whole wheat bread or a wrap and make it with lean meat and low-fat cheese. Top with dark green lettuce and other veggies. The point is to have great nutrition to start the day.”

Breakfast burritos are also a non-traditional option that can be made in advance and filled with protein and vegetables to increase satiety and fiber. Scrambled eggs, tofu, beans, vegetables and avocado can all go into a high-fiber tortilla and be held in plastic wrap to be quickly reheated in the microwave the next morning.