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Healthy Choices: Operation Breakfast

Healthy Breakfasts
for families on the go

It’s the most important meal of the day and yadda, yadda, yadda. While breakfast may be on your ever-growing list of “shoulds,” with kids to get ready for school, dogs to be walked and that snooze button just a little too tempting, it’s easy to find yourself running behind and leaving the house with an empty stomach.


Smoothie 411: Smoothies may be nourishing, but can also be loaded with calories. To keep your smoothies light, try the tips below.

Skipping breakfast to get a jump on swimsuit season? Bad idea. Although it seems logical that forgoing a few hundred calories in the morning might help your weight loss efforts, research shows that it is actually breakfast eaters who have the most long-term success at keeping the pounds at bay. (Those who skip are often ravenous later in the day and are more likely to overeat.)

To fuel your body without overindulging, think high-fiber grains and lean proteins (nut butters, low-fat dairy, even hummus). These foods are digested more slowly and will keep you feeling fuller longer and prevent the sharp dips in blood sugar that have you running to the vending machine at 10 a.m.

Smoothies are a great way to get a variety of nutrients on the quick. Including ingredients like low-fat dairy (or soy or almond milk) can help you meet your lean protein needs and, for an unexpected boost, fiber-rich grains like oats or quinoa can be added, too (trust us, you won’t even notice the grains once blended). To ease your burden in the morning, place all but the frozen fruit in your blender and store in the fridge overnight. Then whirl and grab on your way out the door!

Tips for better smoothies

  • Limit added fruit juice to no more than 4 ounces.
  • Use low-fat dairy, like fat-free Greek yogurt.
  • Choose low-fat soy or almond milk if going dairy-free.
  • Select lower-sugar add-ins like frozen kale or spinach.

Better recipes

Up next: More healthy breakfasts for families on the go >>

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