In the morning, your energy stores are depleted by as much as 80 percent from the night before. Without food, your body begins to conserve energy and burn fewer calories -- making your metabolism take a nosedive. That may be why, in one study, breakfast skippers were nearly five times more likely to be obese than breakfast eaters.
The following meals are packed with special fat-fighting nutrients -- fiber, omega-3s, calcium, and vitamin D -- a power combination that burns fat and keeps blood sugar (and energy) levels steady. Start your morning with one of these delicious, nutritious choices.
Good Lox Bagel
Top a small whole-grain bagel with 2 ounces of canned salmon and 2 tablespoons of low-fat cream cheese for a healthy breakfast that feels more indulgent than it is. The key is portion control—avoid huge calorie-bomb bagels.
Coconut Rice Pudding With Raspberries
Simply stir together 1/4 cup instant brown rice and 3/4 cup water in a microwavable mixing bowl. Cover with plastic wrap, leaving a small vent for steam to escape. Microwave on high for 5 minutes. Reduce the power to medium and cook for 3 minutes longer. Take out and let sit and soften for 5 minutes. After that, you're ready to stir in 2 tablespoons of nonfat dry milk, 1 teaspoon of honey, and 1/8 teaspoon of coconut extract. Gently fold in 1/2 cup fresh or loose-pack frozen and thawed raspberries for waist-whittling fiber. Spoon into a cereal bowl if you're eating in or a thermos if you need a take-with-you option.
Ginger Mango Smoothie
Whip up this drink and refrigerate it overnight for a simple grab-and-go breakfast in the morning. Combine 1/2 cup low-fat vanilla yogurt, 1/2 cup peeled and chopped mango, 2 ounces soft tofu, 1 tablespoon ground flaxseed, 1/2 teaspoon finely chopped crystallized ginger, 1/2 teaspoon flaxseed oil, and a pinch of cardamom in a blender. Puree until smooth. The vanilla yogurt and tofu give a thick, creamy texture; cardamom, ginger, and mango add a subtle, sweet flavor.
Breakfast Berry Smoothie
This is one simple smoothie -- if you have mixed berries, fat-free yogurt, and some other staple ingredients, it's a snap to make on a hectic morning. Combine 1/4 cup plus 2 tablespoons fat-free vanilla yogurt, 1/4 cup frozen unsweetened mixed berries, 1/2 cup low-fat soy milk, 1 tablespoon wheat germ, and 1 teaspoon flaxseed oil in a blender.