The Right Breakfast Will Keep You Going All Morning

Five Tips to get the most out of the morning meal.

1. Sit down to eat. No time to do so at home? Take along something portable that you can eat at your desk.
2. Include lean protein. If you eat only refined carbohydrates like a scone or bagel, you’ll likely be hungry again in two hours. Protein is digested at a slower rate than carbohydrates, which keeps blood sugar levels steady and helps you fell satisfied longer. Good choices: skim milk, low-fat yogurt, soy or turkey sausage, low-fat cheese or eggs.
3. Fill up with fibre. Whole-grain breads and cereals that provide at least 4 grams of fibre per serving are best. Boost it with a serving of fruit.
4. Pack it with nutrients. An orange, 1 cup of skim milk and a whole wheat English muffin spread with 1 tablespoon of peanut butter supplies 42 percent of the Daily Value for fibre, 49 percent for calcium and 163 percent vitamin C.
5. Sweet tooth. Try a piece of whole grain bread spread with 1 tablespoon fruit preserves instead of a doughnut or muffin